Issue 54 Muscle Evolution

CONTENTS

>>ON THE COVEr 88

Cover image of Hennie Kotze by Paul Duffy

38PumP uP your Performance
A look at the ingredients that give pre-
workout supplements their power

42The lasT man sTanding
We interview the only remaining IFBB pro
male athlete in South Africa - Hennie Kotze

5010 reasons why you’re noT
growing
Are you battling to pack on the weight? Try these
tips to boost your training

60 BaBe feaTure
Jenna Lithgow - KZN’s Beach Bikini
bombshell

72The arT of Physique
PhoTograPhy
Profiling physique photography in South Africa
and the people behind the lens

90The PerfecT Blend
New study finds protein combos best for
muscle repair and growth

Also in this issue: 96

20 fighTing faT wiTh faT
How ketogenic diets are reshaping
the bodybuilders of today

24 weaPons of mass
definiTion
A cable pulley workout with the
latest in handle technology

54 The end of an era
Marius Dohne retires from pro
bodybuilding

68 The lowdown on low
carB dieTs
Leverage a low insulin diet for
bodybuilding success

88 reThink waXy maiZe 92 24
Should bodybuilders give this
carb a second look?

92 colleTTe Johnson COLUMNS THIS ISSUE
We profile KZN’s newest Beach
Bikini babe

96 kZn muscle machine
The Inspirational Nelson Mthembu

show coverage 104 106 108 104 106 102
110 USN Millennium Gold Plate
116 IFBB Cape Classic
120 Mr & Ms Fitness 2012
124 NABBA Pretoria Classic

JOHN HENNIE LADIES JOHAN SHAMEEN GUrU

LESLIE KOTzE COrNEr bOSHOff ADAMS COLUMN

6 Muscle Evolution



M.E EDITOR’S LETTER

sport in the magazine. Be sure to check out
the “art of physique photography” feature
on page 72 in this issue – it is an amazing PUBLISHER & EDITOR-IN-CHIEF
visual representation of the human form and Andrew Carruthers
one of my favourite articles ever published MANAGING EDITOR
in the magazine. I wanted to pay tribute to Pedro van Gaalen
some of the best photographers I have had ART DIRECTION & DESIGN
the absolute pleasure of working with over Tanja Carruthers
the years by showcasing these talented Christian Nel
individuals’ work. They are the ones who Jane Horton
make our magazines come alive with their ADMINISTRATION
creative photography and we want to salute Kate Rodney
GIVING RECOGNITION them for their efforts.
ADVERTISING
W elcome to issue 54. We’re almost You will also see that we are trying to Andrew Carruthers
nine years into publishing Muscle bring the names and faces of this great [email protected]
Evolution and I still feel like we’re industry to life in this issue too, with more 011 791 3646
only getting started. I’ve taken a step back athlete profiles and insightful features on our Bryan Theunissen
of late to really look at the content of this best athletes than ever before. We speak to bryant@maverickpublishing .co.za
magazine, especially how many pages we local legends, pro athletes and rising stars 079 499 6140
give you guys in each issue. I have done this to bring you their stories. This includes the
as I want to ensure that you keep getting sad, but positive news about IFBB pro, Marius PHOTOGRAPHERS
the most bang for your buck and get all the Dohne’s retirement from the pro league. Gary Phillips, Roger Wells, Michael Palmer,
information you need to keep progressing. As Marius’ incredible climb to superstardom over Richard Cook, Robynne Fitzpatrick, Slade @
such, we’ve pulled out all the stops to bring the past few years has kept everyone on the Pure Studio, Paul Duffy, Cadmus Photography
you yet another 128-paged issue, jam-packed edge of their seats, watching closely as he
with just about everything you need to gain rose straight to the top and put South Africa CONTRIBUTORS & ADVISORY
muscle, get lean and find the motivation back on the Olympia stage in 2011. Following Anthony Roberts, Mario van Biljon, Chris
you’ve been looking for to push through to this news we also caught up with SA’s last Fitzpatrick, Marius Dohne, John Leslie,
the next level. remaining male IFBB pro athlete, Hennie Kotze Hennie Kotze, Deon Gouws, Julian Naidoo,
before he embarked on his overseas trip, to Johan Boshoff, Gareth Israel, Tammy
If you’ve just bought this mag in store compete in his first pro show of 2012. This Jackson, Marlene Koekemoer, Shelby
hopefully you’ve noticed the insert in inspirational athlete never ceases to astound Starnes, HJ Lombard, Shameen Adams
the front. We’re about to launch Muscle me with his passion and dedication to the
Evolution’s Men’s Fitness magazine and, to put sport, which will hopefully inspire and help THE PUBLISHER
it mildly, we couldn’t be more excited about you to advance your own goals once you’ve
the launch of our first issue in September. read his interview. Postnet suite 99, Private Bag X8
There’s a massive gap in the men’s health North Riding, 2162
and fitness market for those who find We’ve also got a ton of show coverage in Head Office: +27 11 791 3646
Muscle Evolution a little too extreme, but this issue, as we celebrate the successes of our Fax 086 660 4761
feel that the other men’s health and lifestyle readers on stage and profile as many of you as E-mail [email protected]
magazines are a little too blasé when it comes possible. After all, this is your magazine and Unit 21, Block F, Lifestyle Riverfront
to the comprehensive training, nutrition and we want you to be proud of being featured Office Park, Bosbok Road, Randpark
supplementation info men need to build the amongst your peers and show the rest of Ridge, Gauteng
best body. So, for those guys who want to South Africa how hard you’ve worked for the
represent with a great set of guns, shoulders recognition. DISTRIBUTION
and abs all year round, but don’t want to beat RNA, Republican News Agency,
around the bush to get the information they Keep strong, train hard and never, ever give Tel +27 11 473 8700
need to succeed, we’re giving you Muscle up on becoming the best you can be in every Willie Mulder
Evolution’s Men’s Fitness magazine. The mag aspect of your life.
SUBSCRIPTIONS
Enjoy issue 54! Tel +27 11 473 8700
Fax 086 557 5933
is completely geared around the same no- Andrew [email protected]
bullshit, no-nonsense approach to editorial
that Muscle Evolution is and it’s also 100% Editor-In-Chief PRINTING
CTP Johannesburg, Penny de Jesus
local – yet another South African first from
the team here at Maverick Publishing. We’ll No liability is assumed by The Maverick Publishing
also be including some men’s lifestyle-focused MY FAVOURITE Corporation, Muscle Evolution Magazine nor any of the
authors of the information provided in this publication.
content to deliver the magazine that SA men THIS ISSUE: The Maverick Publishing Corporation cannot be held
have been waiting for. So tell your friends at liable for any advice provided in this publication. The
the gym and go check it out in September. We information published in this magazine should not
look forward to your feedback. be considered as medical advice, please consult a
But back to bodybuilding... Hopefully you’ll registered doctor. The Maverick Publishing Corporation
notice the extra effort and focus that we’ve shall not be liable for any unsolicited material,
put in to the design of this magazine. It’s a nor photographs or manuscripts submitted to our
little edgier and more hardcore as we try to publication office. The Maverick Publishing Corporation
bring this great sport to life through the way reserve the right to reject any advertising without
we shoot athletes, publish pictures and lay out notification, and will not publish any editorial material
the information. We want to continually push nor advertising that we feel does not comply with our
the boundaries in the publishing industry readership audience.
and do justice when portraying this amazing
08 Muscle Evolution PAGE THE ART OF

72 PHYSIQUE
PHOTOGRAPHY



M.E NEWS

MUSCLE NEWS

MUSCLE WORKS LAUNCH MUSCLE CRAFFORD QUALIFIES FOR
NEW CONCENTRATED EVOLUTION WFF UNIVERSE
PRE WORKOUT PRODUCT GRAND PRIX
POSTPONED After months of clean dieting, proud of being able to
Nitro Charge is the latest Muscle Works product hard training and a second compete for South Africa
to hit local shelves and is already taking the The publishers of Muscle place at the NABBA Pretoria overseas and hope that this
market by storm. Hard-training bodybuilders Evolution magazine have Classic, Robbi Cra ord proves that there are huge
can take it to the next level with its fruity- announced that South quali ed for the NABBA/ international opportunities
flavoured taste as Nitro Charge will maximise Africa’s most prestigious WFF Southern Hemisphere for all my fellow SA athletes.”
energy output, deliver massive muscle pumps money show, the Muscle Championships, which took Following his result Robbi
and stimulate body and mind. With 3D pump Evolution Grand Prix has place on 27th May 2012 at would like to thank Bev Scott
technology this is a product you can’t afford to been postponed until the Twin Towns Service Club, of NABBA SA, Mark Ryan
be without at your next gym session. Ask for it 2013. “We are currently Coolangatta, Gold Coast in (NABBA/WFF QLD President),
from your favourite Muscle Works supplier now! focusing on the launch of Queensland, Australia. Robbi Graeme Lance eld (NABBA/
Visit www.muscleworks.co.za for more information. an exciting new magazine departed on 14th May to WFF Int. President) and
aimed at the men’s health compete at this international Andrew Carruthers. View
SUPPLEMENT FACTORY and fitness market, which event, which was also a Robbi’s routine on Youtube.
LAUNCHES ONLINE will be launching later quali er for the WFF Universe com by searching for “Robbi
this year,” explains Muscle in Austria. Robbi competed Cra ord Southerns 2012
Supplement Factory Evolution publisher and alongside his cousin Pedro Routine Raw Footage”.
is a new brand set Editor-in-Chief, Andrew Relvas (previously featured
to capture the Carruthers. “We want in Muscle Evolution) in the
online supplement to ensure that this is WFF Class 3 division (height
market with a a success by focusing between 1.65-1.72m and
fresh approach. our best efforts and weight under 74kg). “This was
The website manpower into Muscle a bucket list goal for both of
includes the Evolution’s Men’s Fitness us, which we are now able
widest range of magazine as we think it to mark o with great pride.
products and the is an important move for After a long and tiring, yet
highest quality the industry. We would exciting day that included
ingredients like to apologise to all the meeting one of the judges
at the guaranteed athletes and fans who look and all time greats, Lee
lowest prices - all delivered from the forward to this prestigious Priest, I placed a hard-fought
factory direct to the consumer’s door. Some event, but rest assured second in my category,
of the unique features include bulk discounts, that we will take this time behind my cousin Pedro.
loyalty points, certificates of analysis and a to restructure the Grand This meant that I quali ed
range that includes speciality raw ingredients Prix so that we come back for the WFF Universe in June.”
that are hard to find in the marketplace. With in 2013, bigger and better According to Robbi it was
online shopping becoming more popular and than ever. Expect a new a bodybuilding experience
the great value for money on offer this online format, a more impressive like no other and the event
brand is set to grow in leaps and bounds. spectacle, additional line- was professional and well
Log on to www.supplementfactory.co.za for more ups and hopefully even supported. “I am incredibly
details and like the brand on Facebook to stand a bigger prizes. So watch
chance of winning a supplement hamper. this space for further WIN R2000 IN SUPPLEMENTS
announcements in future WITH DB SUPPLEMENTS
HERBALIFE LAUNCHES editions.”
FORMULA 1 FREE FROM After trading successfully as an online shop, db-
SHAKE IN SA supplements have now opened their doors as a
bargain outlet, offering customers top quality local and
Herbalife has introduced the international brands at the best price. Shop customers can
Formula 1 Free From shake to expect regular sales, promos, giveaways and discounts
the South African market. It and any price will be beaten, giving customer the best
is a healthy solution for those bargain in town (t&c’s apply). The store is situated at High
who su er from food allergies Street Shopping Village, Rosenpark Bellville/Durbanville
but still want to e ectively on Durban Rd, in the northern suburbs of Cape Town.
manage their weight. F1 ENTER by either purchasing any product online at
Free From is an advanced www.dbsupplements.co.za or in store by leaving your
nutrition shake containing details. Competition ends 30 August 2012. The more
no soy, lactose or gluten. It you purchase the more competition entries you get.
provides all the protein and For more info contact Maurice on 0781888449 or
key nutrients needed for email [email protected].
sustained energy and is an
ideal meal replacement. Look out for Men’s
For more info visit www.herbalife.com or Fitness on shelves in
call 08611 437221. September

10 Muscle Evolution

DRANGED SIGNS TOP SA ATHLETES POWER UP WITH KAUAI’S
PROTEIN PLATE
Dranged Lifestyle, an innovative urban
street-wear and active lifestyle brand Especially for loyal gym-
producing trendy and stylish, quality goers, Kauai has recently
clothing with cutting-edge designs, introduced a new Protein
have signed Michelle van Rooyen, Plate exclusively available at
the 2012 Ms Fitness SA Ms Bikini title all of their Kauai In-Motion
holder and local male fitness athlete Stores located in selected
Virgin Active gyms nationally.
Jacques Fagan as brand ambassadors.
Both athletes will be wearing the The Protein Plate consists
sexy, edgy and avant-garde designs of a grilled chicken breast,
from this popular clothing brand. drizzled with zesty lemon
sauce and served with salsa-
For more info visit www.dranged.co.za, follow infused brown rice from
the brand on Twitter @DrangedSA or join R38.90. This is a great meal
their Facebook group www.facebook.com/ to have at the gym after a
drangedlifestyle. workout as protein is vital for
growth and repair, and can
TWO NEW XTREME NUTRITION also be a delicious take-away
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evening work out.
Xtreme Nutrition have launched another two new exciting stores, To see what else is on the menu
having secured prime locations in Canal Walk in Cape Town and this winter, visit www.kauai.
Windermere Road in Morningside. The opening of these two stores is co.za or go to Facebook or
con rmation that this exciting brand continues to grow and further Twitter (@KauaiSA).
cements Xtreme Nutrition’s position as a leading supplement retailer
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popular local brands. OPEN IN BEACON BAY

PRO TAN NOW IN SA The picturesque seaside city of East
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product is now available in South Africa through the Xtreme Nutrition change rooms, a sauna, steam room, a Kauai juice bar, lounge
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Contact [email protected] for more info or to order. weight training section, functional training and a Power Plate
area, as well as a V-cycle spinning studio.
For more info visit www.virginactive.co.za or call 0860 200 911.

Muscle Evolution 76

M.E READERS QUESTIONS

TALK TO THE PROS: Check out the Muscle Evolution
Forum for hot trending topics on competing, nutrition
& supplementation www.muscleevolution.co.za

ask M.E

LOOKING FOR ASSISTANCE WITH YOUR TRAINING, MEAL PLANNING OR NUTRITIONAL
SUPPLEMENTATION? ASK OUR PRO MARIO, FOUNDER OF BODYGURU.

yoTuor qwuinestthioisnhsatmo pPoerstwnoetrtshuRit1e59090,,Psriimvaptley Bsuagbmx8it,
Northriding 2162 or email [email protected]

QSWIM PHYSIQUE SEEKS MORE MUSCLE QSUPPLEMENT HOPPING
I was wondering programme, you need ample I have been following and reading a number of muscle
whether there is a rest and a good diet that magazines over the past couple of years and I have also been
suitable product that supplies adequate high quality in and out of the gym. I mainly focus on the articles referring
I can use to build muscle fast. protein, carbs, essential fatty to the various supplements available that can or should be used. I
I have a swimmer’s body and acids and micronutrients to noticed that several people, including myself, do what I call ‘supplement
struggle to pick up weight and support recovery and aid the hopping’. This means that I tend to use one brand of supplement for a
muscle mass. Please advise. muscle-building process. As you month or until the container is empty and then decide whether I think
seem to have a fast metabolism that supplement did anything for me. If not I try the next brand. My
Jacques Hattingh question is: Is it safe to move from one supplement brand/manufacturer
to the next? Are all supplements made equal? Are there any negatives to
A Gaining muscle fast and an ectomorphic body doing this and how long should a person stick to a certain supplement?
is not an easy task. structure, once you have the
Please bear in mind aforementioned in order I’d David Jacobs
suggest starting with the
that it takes more than suitable following supplement plan A It certainly is safe to move all provided me with the best
products to pack on quality designed to up your calories from one supplement results. As such, these are the
brand to another and products I focus my supplement
muscle mass. Along with and pack on the mass you even from one kind of product, plan around. If you nd that you
a suitably intense training desire:
like a pre-workout, to another, like enjoy one brand over another
a post-workout, to nd out which (because of price, availability, taste
brand or product gives you the or trust) then it may be that this
It takes more most ‘bang for your buck’. In time is the brand you stick with for life.
you will come to nd that certain There are numerous brand-loyal
than suitable products products deliver more results for consumers like that. If, on the other
to pack on quality you than others. These products hand, you get better results from
may all be from one brand or mixing and matching then, by all
muscle mass. you may end up with two or means, do so. Most, if not all of the
three brands in your supplement local and international supplement
cupboard over time. Personally, brands you can nd on the shelves
over the years, I have found that of reputable stores and retail chains
certain staples like whey protein, are responsibly manufactured and
multivitamins, vitamins C and E, contain high-quality ingredients, so
EFAs, creatine, Branched Chain stick with these products and you
Amino Acids and glutamine have won’t have any issues.

1. INTRA WORKOUT A suitable waxy maize or vitargo-based QWRIST PAIN
intra-workout formula that will preserve and replenish muscle I have been gyming for about four years now. Lately my
glycogen levels. wrists are starting to give in and I experience pain during
2. POST WORKOUT A suitable muscle or mass builder my training sessions. What can I do to x this? Chris
supplying 100g+ of carbs, 40-50g of protein and 5g of creatine A From experience I can
monohydrate powder added to your post-workout shake. tell you that when not appropriately dealt with) is
3. BEFORE BED Another serving of your muscle or mass builder chronic wrist pain to, as much as possible, avoid
blended with a tablespoon of peanut butter and another 5g (one aggravating the injury. As it is
rounded teaspoon) of creatine monohydrate. sets in, the most e ective way generally an overuse injury it
to deal with the problem and responds well to rest. Rest does
Follow this protocol for the next 2-3 months and, provided you ensure that it doesn’t persist for not necessarily mean laying
are training hard, eating well and resting sufficiently, I’m confident months (as is often the case if o from training but rather
that you will see the scale move in the right direction.
12 Muscle Evolution

QNatural protEIN optIoNs
I am an 18 year old whole-food form, is the most
student. I started expensive of the food groups.
training around That being said, if you want
two years ago and found to build as much muscle as
it relatively easy to put on possible on economical high
muscle mass. As I progressed protein whole-foods, then
I have found that with my training it became you need to be smart about
opting for an EZ bar harder to put on good quality your shopping. Shop wisely
rather than a straight muscle, so I started using by buying in bulk wherever
bar on curls is a lot small doses of creatine. possible and shop around as
easier on the wrists.

Currently I am looking to prices can vary significantly
being smart in your approach. In even if this means performing put on good quality muscle between retail stores.
other words, you should avoid hammer curls for a while. You with as little water retention Good quality whole-
exercises that aggravate it the can also try to keep the bar as possible, but I’m on a food options that are high
most and rather use alternate positioned lower in your hand student’s budget. As loading in protein include chicken
exercise options. For example, during pressing movements. up with mass gainers is breast, ostrich mince, eggs,
from experience I have found Position it over the base of quite expensive and natural fat-free dairy (milk and
that opting for an EZ bar rather your hand, as you will find the testosterone boosters are cottage cheese), canned fish
than a straight bar on curls is a pressure on the wrists increases not an option for me yet, as like mackerel and pilchards,
lot easier on the wrists. Choosing the closer you position the bar I am still young and full of and lean beef mince. Lentils
dumbbells, where you have the to your fingers. And last, but not testosterone, how can I gain and soy beans are also
flexibility to choose your wrist least, you may find some support as much muscle as possible economical high protein
position during the movement, and relief in using wrist wraps with natural protein? Is there foods you should consider.
over bars, which fix the angle during pressing movements. another option that I can Ensure that you eat at least
of your wrist, can also help to Give my aforementioned use? I train 5-6 times a week, 5-6 small meals each day
alleviate discomfort and reduce suggestions a try for a few working each muscle group with a serving (supplying
the stress on the joint. Be aware weeks and ice your wrists individually. 25-35g protein) of one of
that, generally speaking, the regularly after training sessions. Matt the aforementioned protein
more you supinate your wrists You can also supplement with sources in each meal and it
during curling movements the a glucosamine-based (1500mg A Unfortunately shouldn’t be long before you
greater the stress and associated daily) joint support formula to protein, whether it is start seeing some quality
discomfort. So, while the injury help you on your way to pain- in supplemental or muscle gain.
persists, minimise supination free training.

“Dumbbells that go up to 200lbs?... Check. State-of- Qa latE dosE of whEy
the-art machines?... Check. Dozens of fitness babes I recently changed my attitude and started to give a
damn about how I feel and look. Due to my heavy work
dressed in skimpy workout wear?... Nada... Zip.” hours I work till late and now gym between 8 and 10pm.
Unfortunately I can’t find any online resource for determining the
best times to take whey, the correct amount or whether taking
it pre- or post-training is better. My question therefore is, how
should I shift my whey intake if my gym time is so late?

Rhet

A Congratulations on your renewed commitment to taking
care of your body. I would recommend that you take a
serving of whey protein along with some fruit (a banana or
apple or bunch of grapes) 30-60 minutes before you train, in this case
at 7pm. I would then take an additional serving immediately after I
completed my workout, either at the gym’s snack bar or in the car on
the way home. Follow this with your final meal of the evening, 30-60
minutes later. I hope that helps.

www.muscleevolution.co.za 13

M.E READERS QUESTIONS

QHIIT HYPE main fat loss advantage o ered if not used judiciously. High
I have heard that High Intensity Interval Training by high intensity cardio is the intensity cardio is, well, intense.
(HIIT) is a superior form of cardio. Does it really blast degree to which it stimulates It recruits the muscles and
fat, retain muscle mass and cut as much as what it is your metabolism. This causes stimulates the metabolism,
rumoured to? And how does it actually work? nervous system and endocrine
you to burn more calories, not system much like weight
Garry Saunders only while exercising but also training, and therefore requires
after the activity has ended. just as much recovery time.
A During low intensity intensity cardio such as HIIT for
exercise such as fat loss. Over and above the post- Your body and your muscles
walking, 60-70% of training rise in metabolic can only handle so much high
That is all fair and well, activity, high intensity cardio intensity activity. This level
the calories burnt can come but what we need to bear of activity, if not properly
from body-fat stores. The rest in mind is that total calorie generates greater adrenal output periodised, can lead to adrenal/
comes predominantly from expenditure depends on the (adrenaline), which has a positive endocrine fatigue and will
carbohydrates in the form of degree to which you disrupt e ect on nutrient partitioning, eventually result in over-training
blood sugar and glycogen stores, your body’s homeostasis. This fat burning (thermogenesis) - not to mention psychological
while only a small amount come is where HIIT cardio has the and appetite suppression. High burn out. We can all probably get
from oxidised amino acids. edge, burning significantly intensity cardio also depletes on a treadmill and walk for 45
During higher intensity exercise more calories per minute than glycogen reserves to a greater minutes, six days a week and not
such as running, only around moderate intensity cardio. degree. Lower glycogen reserves su er too many ill e ects. But
20-30% of calories are likely Proponents of HIIT cardio in turn cause the body to utilise a try getting on a treadmill and
to come from fat (the majority believe that there really is no greater percentage of fat at rest. running sprints six days per week
coming from carbs and small contest as studies show high However, the same things and see what happens to your
amounts come from amino acid intensity cardio can be up to that make high intensity strength and energy levels.
stores - namely muscle tissue). twice as e ective for fat loss over cardio superior in comparison
In other words, as the intensity a much shorter period of time. to slow-state cardio can also Having considered all of this
of the exercise increases from As such, it is theorised that the present a host of disadvantages information what should one do
easy (walking) to hard (running), then? The fact is, HIIT or regular
fuel utilisation shifts from fat slow-state cardio will both burn
to carbohydrate stores. This is During higher intensity exercise such fat, so I believe that the best
approach is a combination of
the argument the proponents as running, only around 20-30% of the two.
of longer duration cardio
training generally present when As such I would generally
debating the merits of high calories are likely to come from fat.

recommend one or two, 15-20 QSick of being Sick My recommendations are as follows:
minute high intensity cardio I’m in need of some help if possible. 1 Ensure optimal daily hydration levels by
sessions and two or three sessions I get sick very often, normally with
of longer duration, more moderate the flu and sometimes a tummy drinking plenty of fresh, clean water.
intensity cardio, per week. A total bug. I still take my multivitamin every day 2 Get at least eight hours of sleep a night.
of three or four sessions in total (5 and I have started taking a natural antibiotic 3 Make a conscious effort to keep daily stress
max) should do the trick for most tablet every day too, but I still get sick. I’ve
people. This means you might been training for two and a half years now under control.
perform one or two high intensity and it doesn’t get better. What else is there 4 Never have more than three high intensity
sessions and one or two normal that I can supplement with?
cardio sessions. If you choose workouts in a row before taking a day’s rest.
to do high intensity cardio, I’d Armand 5 Make sure that you take a high potency
recommend that you don’t do
it on the day immediately prior A It would appear that your immune multivitamin.
to or the day immediately after system is not up to scratch. This 6 Supplement with extra vitamin C (1000mg
your lower body weight training could be due to a number of
workouts. A high intensity cardio reasons including, but not limited to, daily) and vitamin E (400-800iu daily).
session can be done on a bike, stress, over-training, inadequate sleep, 7 Supplement with a fish oil-based essential
treadmill, stair climber, elliptical poor hydration levels or a poor diet. I
or outside on a track. A session encourage you to take this seriously as fatty acid supplement (4-6 1000mg soft gels
might look like this: the inconvenience of the odd stomach daily).
bug or infection pails in significance 8 Supplement daily with a probiotic and
Sprint for 45-60 seconds and go to the assortment of the other serious include yoghurt (with live cultures) into your
for 1:00 to 1:15 at an easy pace, diseases that you can fall prey to later daily diet.
repeating 6-10 times. on in life due to a compromised immune 9 Include fruit and vegetables in your diet
system. These include cancer, premature every day.
A moderate intensity, longer ageing and even death. 10 Keep refined sugars and saturated fats to a
duration cardio session might look
like this: minimum in your diet.
I am confident that the aforementioned
Walk on an inclined treadmill measures will go a long way to strengthening
at a moderate pace on a 10-12% your immune system and will put you on the
incline for three to five minutes, path to a lifetime of good health.
then jog for one minute. Repeat for
30-40 minutes in total. Datrniesyactslmauipmepnelter:omTfhethinsetaoadrfvotirrceaeimndieonnegtsiionnntoeetrdcvoeconnnstitdoitintuitoteona.aAlmlemevdieaidtceiaclpadlaipianrgaoncrotdistiiissocnooremrafspohrroetusaclsdrsiobbceeidactomendesduwilcitteahldianbnteyefromvreeendetimicoabnl acfrookrnintdhgiteioonn.

M.E GEAR

TECH GEAR

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Sony Xperia Sola The Nike+ FuelBand, an information about want to achieve. The
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Sony Mobile Communications that tracks and measures movement of the wrist series of 20 LED lights
has launched the Xperia™ everyday movement and via a LED dot matrix that go from red-to-
sola, the latest in the activity, was released display. Four metrics are green as the user gets
range of Android-powered in the US in January available - time, calories, closer to their goal.
smartphones. The NFC enabled and is set to arrive steps and NikeFuel. Unlike The FuelBand syncs
Xperia sola comes equipped in South Africa later calorie counts, which with the Nike+ website
with Xperia SmartTags, this year. Activities are vary based on someone’s through a built-in USB
allowing consumers to change measured through a new gender and body type, or wirelessly through
their smartphone’s settings metric called NikeFuel: NikeFuel is a normalised Bluetooth to a free
and applications instantly. The the more active you are, score that awards equal iPhone app, to record
sola also boasts Sony’s unique the more NikeFuel you points for the same activity and track
floating touchTM navigation earn. Designed to be activity regardless of progress. The Nike+
technology, which lets users worn throughout the physical makeup. Users set Fuelband is currently
navigate the web by hovering day, the FuelBand uses a daily activity goal and available in the US at a
their finger above the screen accelerometry to provide how much NikeFuel they RRP $149.
to move the curser without
actually having to touch the GAMMATEK ROLLS THE I-DICE
screen. Once the desired link
is found it can be highlighted Gammatek has introduced I-Dice, iStores, Musicas and other select
and a simple tap will load the a giant dice-shaped iPhone, consumer electronic stores at the
page. Sharp clarity is delivered iPad and iPod docking station recommended retail price of R1699.
with Reality Display powered and speaker system, to the local
by Mobile BRAVIA® Engine, Consumers can also access market. The I-Dice system comes
xLOUD™ and 3D surround premium entertainment in a black or white dice design
sound audio technology. A experiences from the Sony and features two speakers - 4W
1GHz dual-core processor Entertainment Network. left/right and a 15 W subwoofer
o ers super-fast performance. Available from your service - bundled with a remote control.
provider in black, white The I-Dice docking station and
and red. speaker system is available at

New M power from BMW

The new BMW M6 loses the old high-revving V-10 engine, which has been replaced by a

direct-injected, twin-turbocharged 4.4-liter V-8 – the same engine found in the new M5.

This engine delivers 552bhp suspension stiffness, steering effort officially went on sale in June,
and 502lb ft of torque to the and feedback, the quickness and with the fixed-roof Coupe due for
back wheels through a seven- severity of the gear shifts, as well
speed dual-clutch automatic as various traction- and stability- release later in the year.
transmission. This power is control thresholds. The M6 will
apportioned to each rear wheel also be available with optional
via BMW’s torque-vectoring active carbon-ceramic brakes
M differential and propels the for the first time.
M6 to a quoted 0-100kph time of The convertible
4.2 seconds for the Coupe and version
4.3 seconds for the convertible.
With the optional ‘M Driver’s
Package’ you will hit a top speed
of 302kph. The BMW M Drive
system allows drivers
to customise just
about every
performance
parameter
of the M6,
including

16 Muscle Evolution







RESEARCHM.E By Pedro van Gaalen, Managing Editor

>>

20 Muscle Evolution HOW
KETOGENIC

DIETS ARE
RESHAPING THE
BODYBUILDERS

OF TODAY

FIGHTING
FAT WITH

FAT

The high-fat, medium-protein, low- Tip: Supplementing consumption is su cient and that training
carbohydrate ketogenic diet has with 3–5g of sodium, at volume is kept low and heavy. This is due to
become a very popular conditioning least 1g of potassium the fact that once ketones are released into the
tool for a number of local and international and 300–500mg of bloodstream they will preferentially be used for
bodybuilders, as it has the power to incinerate magnesium per day can energy, which limits protein gluconeogenesis –
fat while sparing muscle mass. While not a new help fight fatigue. the process whereby protein is catabolised into
diet by any means, the rise in popularity of this amino acids and converted into glucose.
diet manipulation technique has a number of ketogenic – and long-chain triglycerides.
athletes reconsidering their pre-contest diet By forcing the body to tap into fat stores for A lack of carbohydrates and sugar in the diet
options. also limits the amount of insulin released by
energy by drastically reducing the amount of the pancreas into the body. This can increase
On a basic level the diet mimics aspects of carbohydrates consumed bodybuilders the lipolysis and free glycerol release, and also
starvation, as it forces the body to utilise fat world over have been able to drastically reduce reduces fat storage. Reduced insulin release
stores rather than stored glycogen for fuel. their body fat percentages to single digit also helps to increase natural growth hormone
Due to the low carbohydrate intake prescribed production and releases other powerful growth
by the diet, and in the absence of glycogen, gures. By following this diet, even for short factors.
the pancreas releases glucagon, a catabolic periods of time, the body also becomes more
hormone that has the ability to break down e cient at mobilising stored fat for energy. A high-fat diet is also more calorie dense,
body tissues for energy. which means you consume more calories per
A state of ketosis also purportedly has a meal than a normal balanced meal. This aspect,
The body is then forced into a state of ketosis protein-sparing e ect, provided that your combined with the high protein intake, work
when glucagon and carnitine convert stored fat dietary protein intake and overall calorie together to increase feelings of satiety, which
into free fatty acids and energy substrates called means you feel full for longer. The fact that nine
ketones or ketone bodies. This is all done in the calories per gram of fat are released, as opposed
liver through the Krebs cycle. The ketone bodies to only four calories per gram of carbohydrate,
then circulate and replace glucose as the body’s means that fat-derived energy is also more
primary energy source, ful lling the various vital e cient and will help to increase energy levels.
functions that glucose had in the body. As the
level of ketone bodies in the blood becomes WHAT MAKES
elevated and reaches a threshold level the body IT DIFFERENT
will then enter a state of ketosis.
There are many other low-carb diets in use
The classic ketogenic diet excludes high- today, like the Atkins or Zone diet, so what
carbohydrate foods such as starchy fruits and makes the ketogenic diet more e ective?
vegetables, bread, pasta, grains and sugar, while Firstly, diets like the Zone call for macronutrient
increasing the consumption of foods high in ratios of up to 40% carbohydrates, while the
medium-chain triglycerides - which are more ketogenic diet favours extreme low-carb ranges.

www.muscleevolution.co.za 76

M.E TRAINING JOHN LESLIE HAS ACHIEVED
SUPERIOR CONDITIONING.
“
The Ketogenic diet CKD schedule includes
periods of high-carbohydrate intake for
1–2 days, usually done over the weekend
or on rest days, accompanied by a minimal

“amount of around 30-50g of carbohydrates
on the other days of the week.
The ketogenic diet has also been used for protein intake can be increased. It is important
decades to treat refractory epilepsy in children, to do it this way as protein can impact the
some of whom have successfully stayed on the development of ketosis because at least half of
diet for years without any adverse side-e ects. your dietary protein intake can be converted to
In terms of its application as a bodybuilding glucose. The ideal ketogenic fat-loss diet usually
diet, many gurus advocate the use of glycogen consists of 40–45% of calories from protein, 50%
re-feeds or periods of carb cycling to provide from fat and the rest from carbs.
the energy required to train at the correct
John Leslie intensity and volume in the lead up to a show. MEASURING YOUR STATE
There are two speci c techniques used OF KETOGENESIS
KETOGENIC in this regard, namely the cyclical (CKD) or
SAMPLE DIET There are a number of ways to determine
targeted (TKD) ketogenic diet. CKDs include when you have reach a state of ketosis. Many
John Leslie is one of the foremost periods of high-carbohydrate intake for 1–2 bodybuilders use Ketostix, which change colour
proponents of the ketogenic diet in days, usually done over the weekend or on
South Africa, having used it to great when they come into contact with urine that
effect over the last two years. His rest days, accompanied by a minimal amount contains ketones. However, most ketogenic
achievements on stage, the massive of around 30-50g of carbohydrates on the dieters are able to determine this state by the
gains and superior conditioning he has other days of the week. These “carb-ups” re ll smell of their urine and the development of
achieved since adopting the keto- your muscle glycogen stores, giving your body a metallic-type taste in their mouths. This is
approach to bodybuilding nutrition the energy it needs to perform the workouts due to the fact that excess ketones cannot be
speak for themselves. in the week ahead. If done correctly, without converted back into fat, so they are excreted
To give you an insight into how John causing a glycogen “spill-over” e ect, this carb through your urine and your respiratory system.
applies the principles of ketogenic surge can cause an anabolic rebound and even
dieting to his daily regimen, Muscle muscle growth as the dieter comes out of the
sample diet Evolution got an exclusive sneak-peak low-carbohydrate phase. HOW TO TRAIN ON
into this champion’s daily eating plan. A KETOGENIC DIET
JOHN LESLIE’S KETOGENIC DIET A TKD schedules carbohydrate-rich meals
MEAL 1: 60 grams whey isolate before and after workouts. This approach is Low volume, heavy training is the best option
MEAL 2: 15 egg whites and 3 yolks ideal for those intense training sessions where when using a ketogenic diet as higher reps
MEAL 3: 250 grams chicken breast and extra energy is needed. For instance, on heavy and lighter weights can result in muscle loss.
a handful of cashew nuts weight training days a bodybuilder might In terms of cardio, as long as a calorie de cit is
MEAL 4: 350 grams chicken breast and consume 25g of carbs with some whey protein maintained fat loss will continue without the
as much broccoli or spinach as you like 30 minutes before their workout and another need for cardio. However, some low-intensity
MEAL 5: 250 grams chicken breast and 25–50g with protein afterwards. There are no cardio can still be helpful in terms of the other
a handful of cashew nuts carb-up days and carb intake is minimal for the health bene ts this form of exercise o ers.
WEIGHT TRAINING
MEAL 6: 60 grams whey isolate remainder of the day. CONTRAINDICATORS
MEAL 7: 400 grams fillet steak and as
much broccoli or spinach as you like STARTING A While a ketogenic diet can result in a drop in
MEAL 8: 10 egg whites and 3 yolks KETOGENIC DIET cholesterol levels, it can also cause a signi cant
If you have never used a ketogenic diet increase. As such, it is important to constantly
2762 Muscle Evolution monitor your blood lipid pro le to manage
your body will have to go through a process any adverse conditions that may arise from an
commonly referred to as a “metabolic shift”. This increase in cholesterol.
is the process whereby the body is weened o Also, as this diet restricts an entire class of
its reliance on glucose and learns to function macronutrients your body can also become
properly using ketones as an energy source. de cient in one or more micronutrients. As such
As glucose plays an important role in brain it is important to supplement with a potent
function dieters often experience cognitive multivitamin and mineral complex, in excess
fatigue, in addition to the physical fatigue
associated with low glycogen levels. This of the recommended daily allowances. These
dietary restrictions can also result in a lack
process of adaptation can take up to three of bre in the diet, as a number of fruits and
weeks, but if after three weeks your body hasn’t vegetables will be eliminated from the diet. As
adapted then it is generally advised that you such, a bre supplement is essential to maintain
try another diet. a healthy digestive tract, especially as your
Generally the best way to get into a state of protein intake remains high.
ketosis is to start o with a fairly high fat intake There are also concerns regarding a condition
with small amounts of protein. First-time users called ketoacidosis when using the ketogenic
should also aim to include 100g of carbs a day diet, which can be fatal in extreme cases.
as part of their initial diet phase. The rest of Ketoacidosis occurs when the body produces
their diet should consist of protein and fat.
excess amounts of ketones, which can alter your
Once your body is acclimatised to this type blood pH levels and cause a number of problems
of eating you can start reducing your carb if left unchecked. However, this is generally
intake until you reach a state of ketosis. At this something that diabetics have to worry about,
point fat intake can be reduced slightly and not bodybuilders. M.E



M.E TRAINING By Pedro van Gaalen, Managing Editor
Photography by Roger Wells (www.rwphoto.co.za)
Athlete: John Leslie
Shot at Southdowns Fitness Centre 012 665 0294

TCSTCWTUIATYHONHRESBEENECTNHALDUHEELPAAMILNAONPTTNTOINUDIIYOEMNLLLSWNOTLEATIGOEITNTYYEHG BODYBUILDERS HAVE ALWAYS
BEEN PROPONENTS OF CABLE
WEAPONS OF PULLEY MACHINES AS THEY
OFFER NUMEROUS MUSCLE BUILDING
MASS BENEFITS. Invented in the 1930s by one of
the legendary pioneers of bodybuilding and
the “the godfather of fitness”, Jack LaLanne, cable
pulley machines are still a cornerstone of superior
bodybuilding conditioning.

Most tout cable pulley machines as contractions at the top of every rep.
the best way to ne-tune muscle When muscles are placed under
de nition and chisel detail into a
physique as the muscles targeted constant tension during an exercise
are under constant tension. This is blood ow is often increased as well,
because cable exercises emphasise which results in massive pumps. This
full, uid and controlled movement promotes the development of larger
through a wide range of motion, and capillary beds and ensures that lots of
let you focus on emphasising peak nutrient-rich blood can saturate the
muscle.

DEFINITION
24 Muscle Evolution





































E LAST MAN

STANDING

OVER THE LAST NINE YEARS I’VE HAD THE
OPPORTUNITY TO GET TO KNOW HENNIE QUITE
WELL. THE ONE THING THAT NEVER FAILS TO
AMAZE ME WHEN WE MEET FOR AN INTERVIEW,
APART FROM HOW HUMBLE AND EAGER TO PLEASE
HE ALWAYS IS, IS HOW HEALTHY HE LOOKS. It

always reminds me of the countless emails
we receive from readers asking how to “get
big quick”. Hennie is a true testament to
the patient and measured approach to
bodybuilding. He is an athlete who started
as a lightweight and is now sitting in front
of me with paper-thin skin, weighing 102kg
with an IFBB pro card. If there was ever a

poster boy for bodybuilding longevity, Hennie’s
face would be all over it.

A nd now, after Marius Dohne announced his immediate retirement from
competitive bodybuilding, Hennie has become SA’s only remaining competitive
IFBB pro male athlete. This means that Hennie now carries the hopes of a nation
on his shoulders as he takes on the world in the pro league. We caught up with him
shortly before he caught his flight to his first pro show of the 2012 season, to chat
about life, training and get his thoughts on the current state of SA bodybuilding.

What shows are you currently prepping trainer wants me to do the British Grand
for? Prix in October, but I’ll need to have a look
I’m prepping for the Battle of Europa at the finances and I also have a business to
Champions in Connecticut, USA. I need to run, so I need to give those priority.
get my weight down from 102kg to 96kg. Tell us a bit about Neil Hill and how he
The show is on the weekend of the 29th came to be your trainer.
and 30th June. A week later I’m entering I met Neil at the British Grand Prix last year
The Wings of Strength in Chicago. when I was competing there. I saw the
What are your goals after that? calibre of athletes that he was looking after,
Right now I’m not sure to be honest. so I approached him to see if he would be
I’m probably going to take a break from prepared to help me with my prep. I spoke
training for a few weeks. Neil Hill, my to my sponsors Chris and Mario from SSN

www.muscleevolution.co.za 43

M.E PROFILE

Intesretsatitngs:

AGE: 39
LIVES: Pretoria
TRAINING: 14 years
COMPETING SINCE: 1999
WEIGHT AT FIRST SHOW: 68kg
WEIGHT AT LAST PRO

SHOW: 93kg
HEAVIEST OFF SEASON

WEIGHT: 106kg
CURRENT WEIGHT: 102kg
GOAL WEIGHT FOR FIRST

PRO SHOW OF 2012 BATTLE
OF EUROPA CHAMPIONS,
CONNECTICUT, USA : 96kg

44 Muscle Evolution

and they thought it was a great idea. I’ve SUICMIANTHCHYCCHSGAAAITSET“MRBENLVEUMASEELPPLGEASYYIAAFOYENFLTITADRERIUNLGONASPYTTLIACRHNAPTRLLIOEYSRPAHNOTRN,PORVOPTEHSODRAO.KEEOS”UAIERCTIPAHTNBSNHYIONAEEOIDGRTNINDSN.NTOTOGW
gained a lot of knowledge and he has
also helped me gain some good upper when I was an amateur. I’m even eating hour after that I take another serving of
body thickness with some of the tips salmon now and I’m able to maintain my CytoGuard which, as I’ve mentioned, is
and advice he has given me. We’ve been current eating quite easily. my dose of BCAAs and glutamine. Just
working together since January this year Run us through a typical day of eating. before I go to bed I have a pudding that
in preparation for my 2012 season. I get up at about 03h30 every morning Neil created, which consists of whey
Since you’ve turned pro what kind because I have to train clients. I take protein, cottage cheese and peanut
of a difference has it made to your some Branched Chain Amino Acids butter all mixed together. I usually wake
outlook on the sport of bodybuilding? (BCAAs) and glutamine in the form of up at about 01h00 and have another
Has it changed you in any way? Has CytoGuard by SSN. I usually eat a meal serving of BCAAs and glutamine. That’s
your approach to pre-contest prep consisting of oats, 6-8 egg whites, basically my plan for the day and it’s
changed? Tell us a bit about that whey protein and some essential oils at working very well.
please. about 05h00 or 05h30. I also take all my Tell us a bit about your training. You’re
I don’t think that my outlook has vitamins and minerals around this time. obviously in full-blown pre-contest
changed that much, but what I’ve My next meal is at about 09h30, when prep, but tell us a bit about how you’re
realised is that I need to bring some I’ll eat some salmon and potato with 4-6 structuring your training.
thickness to the stage, as well as good egg whites and some greens in the form I’m basically following a Y3T (Yoda 3
conditioning. The standard is obviously a of baby marrows or broccoli. I usually Training) principle that has been created
lot higher in the pro league so I have to train at about 11h00 and I take BCAAs for me by Neil (aka Yoda). Basically it’s a
bring my absolute best to the stage every again before training. During training three week training principle where the
time. My approach to being a pro has I drink a vitargo-based carbohydrate first week will be full of basic compound
changed in that I now stay in condition drink. After training I take more BCAAs movements, running a rep range
all year round. I have to represent myself and glutamine in the form of CytoGuard. between 8-10 reps, with 3-4 exercises
in the sport successfully, so being in At this point it’s probably pertinent to per muscle group. Week two is a bit more
great shape and actually looking the mention that I have about 4-5 servings intense as the rep range increases to 12-
part is very important. I’m also in the of BCAAs and glutamine each day now. 14 reps with basic compound movements
business of personal training, so I believe This is quite new to my diet, but it really and a few isolation movements, with 3-4
in walking the walk and not just being seems to be working for me. At about exercises per muscle group. Week three is
able to talk about what my clients should 13h00 I have chicken and rice with salad, the high intensity week where I perform
be doing. then, at about 16h00, I have another up to 40 reps per exercise with drop sets,
Tell us how your approach to pre- chicken and rice meal with salad. I finish super sets and lots of rest-pause sets. I’m
contest dieting has changed over the up my day at around 18h30 or 19h00, only doing about 20 minutes of cardio
past few years. You’ve made some which is when I head home and have each day, whereas in the past I used to
great gains recently, so what would some steak, sweet potato and beans. I’ll do a lot more cardio. I’m training six days
you attribute that to? also have a quarter or half an avocado a week at the moment and I take Sundays
I’ve certainly learned a lot over the years. just to get some more good fats. An off.
During my early years as an amateur
athlete I focused mainly on fish and
chicken as protein sources while dieting.
There wasn’t much red meat in my diet
and I did crazy things like cut sodium
out on day one of my diet. I didn’t even
eat good fats back then and everything
was so strict that I think it restricted my
progress a little every time I dieted. These
days I eat a lot of sodium, even up until
three days out from the show. Good fats
are also an absolutely essential part of
my diet these days. This comes in the
form of peanut butter, almonds, cashews
and healthy oils. I think that dieting
the way I do now allows me to actually
gain muscle while dieting, whereas in
the past, because of the zero sodium
intake, it was really hard to gain or even
maintain muscle as my eating was so
strict. I’m also very lucky that I’m not
carb sensitive and I’m still dieting on very
high carbs. I also have a lot more variety
in terms of the carbs I eat nowadays
whereas, in the past, I was strictly on
sweet potatoes or rice. In fact, I feel
better dieting now as a pro than I did

www.muscleevolution.co.za 4756

M.E PROFILE AGAITHOMMAAEAOAONDD“ILATUSJLVD,TUENTHACUHNSATOANTRLUSKMRCEBTDIOETDENEROFDESCGTIESTITADRSMSTIHUONAOEMAWAS’NIRTSNOEN.NOS”RMIAINIATEDVENGNOSAE.N

How do you structure your training during the
week?
On Mondays I do back, Tuesdays I train shoulders and
on Wednesdays I train hamstrings. Thursdays I train
chest and Friday is my arms day. Saturday mornings I
come in at 05h30 and do a full quad workout, which
takes me about 90 minutes to finish. I do cardio for 20
minutes after each workout.
What are your thoughts on the recent news of
Marius Dohne’s retirement?
It’s really sad. Marius had a great future on the
Olympia stage and I think he has done
incredibly well over the past few years to
get where he is. We were all very proud
of him placing at the Olympia last year
and I think that given a few more
opportunities like that he would have
progressed quite well. I don’t think
it’s nice for any bodybuilder to
have to go through what he
is going through now, but
South Africa supports him
and I hope he pulls through
these health issues that he
is having.
You’ve been in the
game for a while now
and you also help
a lot of athletes.
What are the biggest
mistakes you are
seeing guys make time
and time again?
Trying to get to a goal too
fast. Guys need to take their
time and give their bodies
the time it needs to repair and
heal. The younger. inexperienced
bodybuilders who are trying to
make a name for themselves really
believe that it’s all about the gear and
I’ve learned that it’s not. Just because an
athlete is more advanced than an amateur
doesn’t mean he is taking massive amounts of
steroids. So many guys are taking way too much
and this is one of the biggest mistakes I’m seeing at
the moment. It all comes down to good, hard training
and nutrition. Guys are also not taking enough time
off the drugs and they’re not getting checked out
medically once they come off their cycles. There’s a
complete misconception in terms of what is really
going on.
Do you have any predictions on the up and coming
local season?
I have a few guys who I am helping at the moment.
Ryan Henrico is one of them and he has picked up
some nice size of late. I’m predicting a top three
placing for him at this year’s IFBB SA Championships.
I’m also training Duane van Zyl, who is actually
a novice. He is currently 126kg with a body fat
percentage of 6%, so we’ll see what happens a little
later this year with him. If I look at the other local
guys, I think Bossie, Vusi and Mario are always good
contenders. I don’t think Vusi will be able to stand
in the heavyweight category again, but we’ll see.
Mario looked his best ever last year and I think he’ll
46 Muscle Evolution

do well this year again. Chris Fitzpatrick is what would you say are still the prime
also keeping his weight down in the off- fundamentals to succeed in this sport?
season and he is looking good, so I’m sure The only thing I can think of is consistency.
he is also going to bring something really Guys need to take their time and just be
special to the competitive stage this year. consistent. They’ll learn in time what works
It’s going to be an exciting year for sure. for them and when that happens they’ll
Having had the opportunity to step back keep doing it. They also need to have a lot
from the local amateur circuit and gain an of discipline.
outsider’s perspective now that you’re a
pro, do you think we’re still progressing as Tell us a bit about your show
a sport? coming up in July.
We’re definitely moving forward, but I The H&H Classic is an annual
think the IFBB/BBSA’s SASCOC association event held in Pretoria.
has caused a few people to worry about This year it’s being held
the sport and the direction it might take. on the 21st of July in the
I think it’s all just growing pains though Rembrandt Hall of the LC
and I’m still positive that we’re moving in de Villiers Sports Centre,
the right direction as a sport. Bodybuilding in the Tuks sports
is getting better and the athletes and grounds. It’s going
the quality of their physiques are getting to be a great show
better too. I also think that more people again this year.
are starting to support the shows, which
Thanks very much
in turn grows the participation aspect of for your time and
the sport as well. we wish you all
After all these years of trial and the best with your
error as a passionate athlete who two pro shows.
has successfully progressed from You’re welcome
the amateur to the pro ranks, and thank you!

M.E