Issue 54 Muscle Evolution

M.E RESEARCH By Andrew Carruthers, Editor-In-Chief

Are you battling to pack on the weight? Try
these tips to boost your training
1GW0RHY RYOOEUA’WRESNOOINT NS GWHENYOUTAKEINTOCONSIDERATIONALLTHEFACTORSTHAT

>>>>>>>>>>>>>>>>>>>>>>>>>>BODYBUILDERS NEED TO APPLY TO THEIR DAILY LIFESTYLES IN ORDER
TO STAY ANABOLIC AND PROMOTE MUSCLE GROWTH, THERE ARE
OFTEN MANY SIMPLE ELEMENTS THAT GET OVERLOOKED. SO STOP
HINDERING YOUR GAINS IN THE GYM BY ELIMINATING THESE MISTAKES
THROUGH BETTER AWARENESS AND A FEW SIMPLE INSIGHTS.

1YOUR FORM SUCKS You know you have developed this syndrome
Form is a strange topic. Why? Because it’s when you walk through the turnstile at gym with
usually attached to ego. I see it daily and it’s the traditional watermelons under your arms
hilarious to watch. Take a simple exercise like and proceed to make your presence known
seated lateral raises for shoulders, for instance. throughout the iron den by hurling large amounts
When performed properly it’s really di cult of weight through the air, bellowing out huge
to use heavy dumbbells. In fact, it’s not a cries of so-called intensity-induced e ort. This
power movement, so using heavy dumbbells condition is known at our local gym as Ronnie
is usually ine ective in achieving results. Ego Coleman syndrome, not because Mr. Coleman
usually takes over at this point simply because himself actually acts like this, but more because
bodybuilders realise that in order to perform the individuals that display this kind of behaviour
this exercise properly they need to use small actually believe they have attained Ronnie’s
dumbbells – this is not gonna happen for those size and stature within their very short weight
whose egos exceed their intelligence. The result training career. This problem is very closely linked
is heavy dumbbells that are thrown around to the rst point I mentioned and is absolutely
with everything but the shoulders. This type of detrimental to progress, especially for novices.
training is ine ective and the results generally Once again, ditch the ego and train smarter.
speak for themselves – there aren’t any. You also don’t need to voice your intensity to
everyone else in the gym while you train. No one
2YOU’RE SHOWING CLASSIC cares, so get over it.
SIGNS OF “RONNIE
3YOU’RE NOT EATING
COLEMAN” SYNDROME ENOUGH
I love this one. I always have a good laugh with my It’s quite simple really - the bigger you get and
training partner when he sees a rookie enter our the more you demand from your body at each
gym and promptly names him“Ronnie Coleman”. training session, the more good, solid nutrition
you will require. A big body requires a lot of fuel.
A big body that is trying to grow even bigger will
require even more fuel, and so on, and so forth.
Going through all the macronutrient pro les
here right now is not what this article is about.
What is important to mention is that, from time to
time, we become complacent. We skip meals and
shakes and convince ourselves that it’s ok to do so.
Calories in versus calories out is what inevitably
dictates weight gain or weight loss. Also, fuelling
your body with poor nutrition and empty calories,
such as those found in fast food, is also a sure re
way of ensuring that you’re not getting enough
protein. With the demands bodybuilders place

50 Muscle Evolution



on their bodies we must ensure that we eat enough GUY SHAFFER
good, solid whole food throughout the day so that SAYS: “I CAN
our bodies are being properly fuelled with the right GUARANTEE
amount and the best quality nutrition to repair YOU THAT IF THE
and grow. Another point to remember here is that MAJORITY OF GUYS
shakes supplement your meals, they do not replace ATE LIKE I DO, THEY
them. Nothing can or will ever replace good food. WOULD BE FAT”
Supplements are brilliant because they allow you to
get even more good nutrition in without having to training chest and biceps when training back. 9YOU’RE NOT TRAINING
eat solids all day long. You might think you’re moving bigger weights, INTENSELY ENOUGH

4YOU’RE NOT TRAINING but you are also forgetting that the primary The above point is merely a polite way of
OFTEN ENOUGH
Depending on your body type and how easily or reason you are there is to train the muscle group saying you’re a lazy bastard and you’re not
resistant your body is to gaining muscle, training
three days a week just isn’t going to cut it if you’re you intended to target, not train the secondary doing enough work in the gym. This is another
trying to pack on maximum size. First of all, as a
novice you can get away with training each body muscles you have probably already trained that thing I see almost on a daily basis. People >>>
part twice a week, simply because it takes time to week. If you want a muscle to grow then you only perform high reps thinking that their
learn how to train with maximum intensity and need to place the maximum amount of e ort training is going to come on in leaps and
reach deep into the muscle bres. When you’re and intensity into that exact muscle group, not
new to training you don’t actually work your bounds. To put it plainly, weight training is
muscle groups to complete failure. Your recovery
time is therefore shorter and you can get back in spread it around various muscle groups while gruelling and demanding when done properly.
the gym sooner to retrain those muscle groups –
hence the reason why, as a beginner, you can train trying to be a hero, simply because it looks cool. A combination of high volume and intense
your entire body twice a week.
As a rule of thumb always remember this – if you weight training using heavy weights and
5YOU’RE NOT RESTING
ENOUGH think what you’re doing looks cool, then you need low reps or high reps to failure is what will
I’ve probably confused you now. Initially I told
you that you’re not training enough and now I’m to seriously reconsider what it is you’re trying inevitably stimulate muscle growth. Training
saying you’re not resting enough. However, there
is a balance! It takes a while to push yourself into to achieve. You might be better suited trying to with high reps alone will only increase your
an “overtrained” state. In fact, you’ve got to be
hammering your body daily in order to reach a impress people doing catwalk modelling or some stamina and give you a serious pump, which,
point of complete fatigue. But that’s not what
this point is about. If you’re training really hard other attention-gratifying sport. in itself, makes you think you’re gonna grow
but aren’t giving yourself su cient time to rest,
especially at night, then the chances are you’re 7YOU’RE NOT PERFORMING from it. In actual fact, a muscle needs to be
not growing. Muscles don’t grow in the gym, ENOUGH COMPOUND exposed to an intense stimulus in order to
they’re repaired and rebuilt, bigger and better grow. Training it with medium weight over a
at night when you go to sleep. Only through
consistent and deep sleep on a daily basis can MOVEMENTS long duration increases your body’s ability to
you promote maximum growth. This alone is not
enough though. Combined with point number Next time you go to gym have a look around and handle weight over long periods of time but
three, this is, without a doubt, your best chance
of ensuring that you’re giving your body every observe the amount of people doing bicep curls doesn’t stimulate an increase in muscle size.
opportunity to grow. Shoot for at least eight
hours of sleep each night if you want to ensure versus the amount of people doing deadlifts, 10YOU’RE TRAINING
that you’re on the right track to muscle growth. squats and other hardcore compound moves. No TOO HEAVY
disrespect to bicep curls, in fact they’re brilliant for
6YOU’RE NOT TRAINING
HEAVY ENOUGH bicep development, but people tend to shy away This one is sure to get a fair bit of criticism from
This is a tricky point to master as it often makes
people go back to the gym and start throwing from adding compound moves to their routines. the peanut gallery. The fact of the matter is, if
massive amounts of weight around. We then end
up making the mistakes mentioned in points one Compound movements are incredibly bene cial you’re not working a muscle through a full range
and two. A proper set requires good form - the
sooner everyone realises this, the better. Always for overall muscle growth, simply because they of motion, with a full concentric and eccentric
shoot for a weight you can perform a good 8-12
reps with, but still allows you to maintain good require the maximum amount of e ort and they movement, then you’re not stimulating the
form throughout. Form is what directs the load
and the e ort directly into the muscle you want also require the maximum amount of interaction muscle in its entirety. Do you ever wonder why
to train. Bad form means you recruit more of the
secondary or accessory muscle groups that are from multiple muscle groups. Being able to move some of the world’s strongest men don’t have
being used during training, such as triceps when
big weight with great form is also a sure re way the physiques of bodybuilders? If they’re so
52 Muscle Evolution
of getting stronger, which means strong, why don’t they look like

you’re developing more muscle. CHANGING THE bodybuilders? Right? Wrong. Most
So, in a nutshell, if you’re not ORDER IN WHICH guys that train for power-lifting
doing compound movements but YOU PERFORM YOUR or strongman competitions focus
you’re complaining that you’re not a lot on heavy weight, lifted with
growing, you have no case. That’s EXERCISES EACH WEEK explosive movement. They do

like saying you’re hungry, but aren’t IS PROBABLY ONE OF not move isolated muscle groups
willing to go make yourself some through a full range of motion.
food. It’s exactly the same thing. THE EASIEST, YET MOST Shape in a muscle comes from
EFFECTIVE WAYS OF bodybuilding training – where
8YOU DON’T VARY weight is moved through a full
YOUR TRAINING MAKING SURE THAT YOU

ARE ON THE RIGHT TRACK range of motion to engage all the

Changing the order in which you WITH YOUR TRAINING. muscle bres in the muscle group

perform your exercises each week being worked. Guys that tend to

is probably one of the easiest, yet most e ective go too heavy in the gym end up limiting their

ways of making sure that you are on the right track movement and hence their range of motion.

with your training. Remember that your body is The end results is a muscle that has engaged in

constantly trying to‘catch up’with the training some really heavy activity, but not all the bres

onslaught you in ict on it by adapting to the in the muscle have been recruited or stimulated,

movements you use during training. By simply broken down and therefore trained properly.

changing the order in which you perform your There is no excuse for bad form and the secret

chosen movements every week you will keep your to developing a great physique through weight

body progressing (growing) and you’ll also prevent training is nding a balance between the right

boredom and stagnation within your programme. weight and performing it with good form. M.E

AUTHORISED S.A. DISTRIBUTOR: NU SUPPLEMENTS:
MOHAMMED. TEL: 014 533 0482 or CELL: 082 441 3449

M.E PROFILE Interview by Andrew Carruthers, Editor-In-Chief

“Believe in The
yourself, train
harder than EofNaDn
everybody else
and always put ERA
God first.” MARIUS DOHNE ANNOUNCES
HIS RETIREMENT FROM
54 Muscle Evolution PROFESSIONAL BODYBUILDING

SITTING ACROSS FROM MARIUS AT
A LOCAL COFFEE SHOP IN LA LUCIA
MALL, HE LOOKS AT ME, SMILES AND
CASUALLY TELLS ME “I’M RETIRING
FROM PRO BODYBUILDING”.
THERE’S A MOMENT OF SILENCE
BETWEEN US AS I WAIT FOR HIM TO
TELL ME THAT HE’S KIDDING – BUT
HE NEVER SAYS ANYTHING...
His mammoth climb to success over
the past few years, the incredible
size of the physique he has built, as
well as the incredible improvements
he has made have captivated South
African bodybuilding fans, athletes and
enthusiasts alike. He stormed his way
onto the pro scene, stood against some
of the world’s best athletes, fought the
good fight and even came out on top
by bringing home the Tampa Pro title.
Most importantly though he stood on the
Olympia stage, putting South Africa back
at the pinnacle of world bodybuilding.

As such, Marius’ retirement is a major
blow to the sport, both internationally
and locally, so we had to find out what
has brought about this decision. Muscle
Evolution speaks exclusively to Marius
Dohne – South Africa’s most prolific
athlete of his generation - in his last
official interview as an IFBB pro.
So Marius, that is devastating news. What
brought about this decision?
After winning the Tampa Pro last year I toyed
with the idea of retiring because of my kidneys.
However, they began to improve so I decided that

I would give it one more year. This meant How will your eating habits change? And the clothing brands? I know this
that I was originally going to retire after the I’m definitely not going to eat as much is a project that you’ve been working
2012 season, but just 10 weeks before my as I did while I was competing. Being on for a long time. How’s that coming
first show I tore my bicep tendon. Instead a pro bodybuilder you miss out on so along?
of training around the injury, like I’ve done much in life because you need to eat so Yes, as a pro bodybuilder it was
countless times before, I’ve opted to bring much, and so often. This means you even impossible to juggle a bodybuilding
my retirement date forward and end my have to carry all your food with you and career and source all the materials. But
career on a high. But it’s so much more than that you’re eating while everybody else now that I have time I’m pursuing that
just my kidneys and my bicep injury. is having fun. So I’ll definitely be easing dream as well. Retiring has allowed
up on my eating with the aim of simply me to pursue other things in life that I
I’ve been very blessed in my bodybuilding maintaining my physique. My aim will always wanted to achieve.
career. Since the age of 19 I’ve worked for, be to get enough calories in so that I still
been sponsored by and supported by the look good. www.muscleevolution.co.za 655
biggest and best supplement companies What are you going to focus on now?
in the country, which has sustained me Life now is all about my son. I will be
financially. Now, 12 years later, at the age working to give him a better life and make
of 31, my salary has grown considerably, sure that he has a great future. That’s my
especially being SA’s number one athlete for main focus now, so I’ll be working on my
so long, but its not a stable income. Sooner supplement company and my clothing
or later I was going to have to secure a brands.
more stable income, so I’m choosing to do it Tell us a bit about your son Jett and the
sooner rather than later. impact he has had on your life.
How do you feel now about retirement? Jett is five months old now and he seems
And do you think it will affect you to be genetically blessed like his dad.
differently in the future? He is the size of a seven month old and
At the moment I’m fine with it as I reached weighs over 8.5kg. He is a tall, muscular
my goals. I was the best in my era and by the baby who is very healthy and is a very
grace of God I managed to win the Tampa happy child. He has changed my life
Pro title and a place at the Olympia. But life completely. My selfish approach to life has
goes on, people evolve and your life’s focus gone and what’s left is a father who will
changes. It’s time for me to move on. I’m do anything for his baby boy.
content and firmly believe that I’ll stay that In what way has your life
way. Besides, I’m only done competing. I’m changed completely?
still going to be in the industry. My life used to be all about
Prior to your injury you say that your bodybuilding and now my life
training was going well. What kind of is all about my son. His future
weight have you been throwing around? and his happiness are now my
I’ve been doing seven 20kg plates a side number one concern. I pray
on the row machine for a good 23 reps. I’ve every single night that he is
been squatting six 20kg plates a side for five free from sickness, pain and
reps. On the shoulder press I’ve been loading danger and I want to give him
six plates a side for about six reps. And I do everything a child needs - all
lateral raises with 50kg a side for 10 reps. the love in the world and the
Wow that’s heavy. What kind of best education money can
supplements were you using before the buy, but I won’t spoil him...
injury? too much.
I was dieting so I was using protein powder, How is Dohne Nutrition
BCAAs, glutamine and fat burners. coming along.
What kind of physique are you going to Well, firstly I’m not sure if
evolve into now? I’m going to be calling it
Well, I definitely won’t stay at 132kg+. I’m Dohne Nutrition yet. That
going to tone it down a bit, with the aim of is something we still have
tipping the scales between 110-120kg with to decide on, but I’m really
good condition. I like that look. It’s nice and excited about this brand.
comfortable for me. It really is another dream
How is your training going to change? come true. It’s going to
I’m already easing up on the training, purely bring a whole new twist to
because I’m going full-time into the business the supplement industry.
world. I’ll still challenge myself to go heavy, The products are coming
but maybe with fewer reps. I like training along great and my scientist
heavy more than training 100% like a and I work well together. All
bodybuilder. If you gave me an option to do I can say is, be prepared for
more reps or heavier weight I’ll always go for something massive
the heavy weights. and innovative.

M.E PROFILE

Durban 2011

▲

timeline

1997Muscle Evolution 1999 2003 2005

SANBBA JUNIOR 3RD School rugby tour NABBA Universe Junior 2nd British GP 4th place

>> when my progress with my training and
If, in a few years time your businesses my physique really started to boom. Chris
are up and running and your kidneys are taught me about contest dieting and
healthy again, will you venture back into cardio, and showed me the right way to
pro bodybuilding? train. As soon as he became a part of my
You know what, I would like to think so, life everything became scientific. He just
as I do have a very competitive nature. took what I had and made me that much
However, I highly doubt that I’ll be back. better. Chris has always stuck with me and
I’ve done what I’ve set out to do in this I owe a massive part of my career to him.
sport. Bodybuilding is a lifestyle, it’s not In 2003 I did the NABBA Universe with
life. Goals shift and people change. It’s Chris and I placed second in the Juniors. In
time to evolve. 2004 I did the Universe again as a senior
Are you still going to be playing an and I placed eighth. In 2005 I became the
active role in the sport locally? London Heavyweight champion and I also
Definitely. I completely intend to give placed fourth in the British Grand Prix
back to this industry as it has been so and fifth in the British Championships.
good to me. Through Dohne Nutrition I In 2006 I didn’t place and it was the one
intend to hold seminars and will still be year I really felt like I was screwed over
available to assist other athletes to get because my gains were phenomenal. But
them ready for the competitive stage. it was also during that year that I learned
Who knows, we might even see a show that a loss only makes you stronger. I came
coming up in the near future. The business back to SA in 2007 and won the NABBA SA
is still very new, but I have no doubt that overall title. That same year I won the the
we’ll be interacting with the bodybuilding Mr. Universe and in 2008 I won the World
community quite intensely once we are up Championships. In 2009 I received my pro
and running. I must say that I’m looking card and in 2010 I placed ninth at the New
forward to it. It would be very sad if I had York Pro. 2011 was obviously the best year
to retire and not share my knowledge and of my career as I won the IFBB Tampa Pro
experience. and managed to secure fourteenth place
Take us back to the beginning, for old at the Mr. Olympia. I also received the
times’ sake. Give us a brief breakdown of award for the most improved IFBB pro in
your career and tell us how you actually the world for 2011.
got into the sport. What advice can you give to the up-and-
I started watching my dad train in the coming athletes who want to emulate
early ‘90s. Nick Rust was the owner of your career?
the gym at the time, which is where I Whenever anyone asks me that question
started training. The gym was called Better my answer is always the same: “Believe in
Bodies and he took me under his wing yourself, train harder than everybody else
and guided me to my first show. I placed and always put God first.”
third at that show, which was a SANBA Who do you believe is going to take over
event. I remember that I didn’t really diet from you as SA’s top athlete?
for the show as I simply went onto stage Definitely Vusi. If he learns to listen and
looking like I did every other day. I was starts doing proper cardio he will be the
obviously lean at that time, so I didn’t next successful pro athlete to come out
need to change my diet too much going of SA. But watch out for young Julian
into the contest. In 2000 I did the IFBB Ramdhari - he is also going to be the next
Juniors and I won the SA Novice and the big name.
SA Open Junior categories. The next year What was the most valuable lesson you
I was still a junior and I won again. In the learnt during your career?
same year I also competed in the IFBB It’s not me, it’s all God. I used to think that
Muscle Mania All Africa Championships I’m unstoppable. I thought that I could
and I won my division there too. That was accomplish everything I set my mind to
all thanks to a diet I got from Michael because I have the strongest mindset of
McLaughlin from East London. Later I met
up with Chris and Bev Scott and that’s >>

2006 2006

British Champs with Zack Khan British Champs with Zack Khan

M.E PROFILE Training >>

I had torn hamstrings, anybody I know. I had torn hamstrings,
torn off a Patella torn off a Patella tendon, torn my
tendon, torn my quad, I quad, I overcame adversity and broken
overcame adversity and relationships, and anything else life threw
broken relationships, my way, and I still improved more than
and anything else life anyone else. It’s only until I gave my whole
threw my way, and I still life to God that I realised that it’s all Him.
improved more than
Well, you’ve made us proud bro. I’m
▲anyone else. sure we’ll be chatting a lot more when
Dohne Nutrition is up and running, but
timeline for now, good luck and we wish you all
the best.
Thanks very much for the opportunity
to be able to share my retirement with
the readers. I can assure you that while
my competitive career is at a close, my
involvement in bodybuilding will go from
strength to strength.

Is there anyone you’d like to thank?
Yes, definitely, I’m going to try and thank
everybody who helped my career. If I
forget anyone I sincerely apologise. A
very big thank you to Chris and Bev Scott,
Shelly, my mom and my dad, my brother,
my son and Bronwyn. George Farah, Rob,
The Legend Nelson Benjamin, Gary, Mark
Strydom, Craig, Chris Dranias and Johnny.
My sponsors - Muscle Science, USN,
Nutrimax and Perc. Flex Wheeler, Shaun
Ray, Milos Sarcev, Johnny Steward, Dave
Palumbo, Conan, Nick Rust, Graham and
Michael Mclauglin.

My training partners Troy, Tim, Michael
Diedriks, Byron Marshall, Dylan Ridley,
James Armfield. Muscle Works gym
London and Sav, Daniel, Ali and Serwan.
Thank you to Gawie, Virgin Active,
Andrew Carruthers and Muscle Evolution.
The IFBB family, especially Gavin and
Bev Conlon, Bernard Groenewald, Dr.
Govender and a very special thanks to Dr.
Dirk Pretorius. Dr. Naidoo, Rishi, Marco
Rossi, Steve Azel, Fanie, Sakkie, Slade,
Ben Myburg, Louis Botha, Roger, Grant
McDonneld, Rajiv, Andre van der Mescht,
Rob Mellows, Beryl, Dr. Rodriguez, Bassa,
Greg Lee, Deon de Cock, Clint from Bluff
Meats, Zap, Paul Loomes, the late Ian
MacMillan, Dane, Mark McAlpine and all
my fans and supporters. And last, but
by no means least, my Lord and Saviour
Jesus Christ. Thank you all. M.E

2006 2007 2007 2008 2011

British Champs, Zock Khan Nabba Worlds
58 Muscle Evolution



M.E BABE By Andrew Carruthers, Editor-In-Chief
Photography by Slade @ Pure Photographic Studio

THIS KWA ZULU NATAL BASED BABE
LIVES THE BEACH BIKINI LIFESTYLE,
BOTH ON AND OFF THE STAGE.
AN OCEAN LOVER AT HEART,
JENNA LITHGOW’S PASSION
FOR THE BEACH AND SEA, AND
EVERYTHING IT CONTAINS, IS
JUST AS STRONG AS HER LOVE
FOR THE GYM AND COMPETING

AND SHE HAS THE PERFECT
BODY FOR ALL THREE!
With her consistency on stage
Jenna has become a renowned
competitor on the local
circuit and with a few wins
to her name already, at
the age of just 22, she
has a bright future ahead
of her in South African
bodybuilding. Muscle
Evolution travelled all the
way to the coast to catch
up with this rising Beach
Bikini superstar and this
is what she had to say...

STATS:FAEuHHgyPlCaleeCerFoiWn:seilHregam:2a:-dhosshB2mBpeseemrtr/oreera:udeaew:t1snittioJ.vdetnoi6eoniito8wonstncewinnyno:maoe:IwnFuiAC:gBemaBthBirgre/atmahaB:nicBet5nz:hn2Si:m5AkBBL0gtoiikkotdhgitnyigioGwuru Umhlanga

60 Muscle Evolution

PTRTBVHAEIEMA“SANAIERETDUSRITPRTOWVAEEIUAFIKNLSLTUAIDDINPLTOLARGEENIOFALPTOEOJAROE.FTTRC“TOOHTTHUFSIERN

How would you describe yourself to our with Slade. You both made the shoot very suited my figure. That’s when I decided it
readers? enjoyable and comfortable. was time to step on stage.
I am a highly determined person and Which bikini do you think came out the Where did you grow up?
people generally know me as someone best in the shoot and why? I grew up in Amanzimtoti, but I went to
who doesn’t give up. I love to be around The blue bikini. I really like the colour of school at Crawford College in Durban,
friends and I am kind, loving, joyful and the bikini, which was designed by Kathrine therefore most of my social time was spent
compassionate. Fleur Gantvoort. in Durban.
Do you have a day job? Should we tell everyone that you got Tell us a bit about your life growing up
I am currently working as a part-time spa lost on the way to the shoot and I had to in Kwa-Zulu Natal.
manager. I also recently obtained my ISSA rescue you from the side of the road, or I enjoyed growing up in KZN as I love the
personal training qualification and now should we skip that part? beach and the ocean. The weather in KZN
work from Body Guru in Umhlanga as a (She laughs) I was just trying to make your is always great, which has allowed me to
personal trainer. day more interesting. Luckily I’m easy to do what I enjoy most.
Mario van Biljon says that he played a track down with the Supashape branding Do you have any hobbies outside of
big role in convincing you to compete. and my name on my car, so you couldn’t training, eating clean, boring food and
Is this true? Tell us a bit about the miss me. competing?
process you followed to get onto the How long have you been training for I love swimming and going to the beach,
competitive circuit. and what made you decide to become which makes living in KZN ideal. My passion
I started competing before I was involved a competitive athlete and fitness for the beach also extends to looking after
with Supashape. However, it was only after professional? sea-life. I am currently a Miss Earth South
learning from Mario that I was able to take A few years ago I started weight training Africa, in association with Consol, regional
my physique to a much higher level. to stay in shape. I started seeing results finalist and spend a lot of time taking
I know that you were a bit nervous very quickly, which motivated me to train part in various projects that relate to the
about doing this shoot as we have a harder. I have since fallen in love with preservation of our beautiful earth and
reputation of publishing some really the fitness industry which is why I chose wildlife. Supashape has also stepped in as a
sexy poses. What did you think of the to make it my profession. Someone then sponsor to help me with these projects.
shoot? suggested that I should enter the bikini What other sports do you participate in?
It was a great experience being able to line-up shortly after the IFBB/BBSA created I decided to try wakeboarding as I was
work with you and for the second time the Beach Bikini division, which I felt
www.muscleevolution.co.za 61

M.E BABE

bored of water skiing and my brother What are some of the fundamental Q&A:mcFFoCeamaFuwovafvaFrurnFomrsFovoasoafeuaouviemavtcrv–sourez.oiosiitturOtwnuiiehuitoertgnrherianmeibteiitnlasetcomeeaeiodlhdvamgcfubeetcoahmhosohtszoeiovhydt?cifaounie?yeMfttrgreahI?ymphvamel,eTiaoutwkedawrrurueoagiihtrittpal?laliiio?iotcudgzLterhtPsihhe?osnibegetzneAo.aszxsYfneneatpehddddlcsaeirishf,teifnwoaIiewsrksrraaDenwtCychnoaatotatswerouhtrr,gulsabadb.etoshuwnrhaeetroroesridmtscos’ustoao?eafnfn
made it look really simple using one elements of your training that you
arm. Well, on my first time out I drank firmly believe in?
about a gallon of sea water. Needless to The most powerful element that builds
say, I don’t give up very easily so I went your body is the mental state you
for wakeboarding lessons and I now bring to your training.
enjoy the sport. I have also improved Tell us a bit about how you
a lot, so I don’t drink half the ocean structure your weekly training.
anymore. I also enjoy most water Day 1 - Shoulders and triceps
sports too. Day 2 - Back and biceps
Tell us a bit about your experience Day 3 - Legs
on the competitive scene. What are Day 4 - Chest
some of the highlights of your career Day 5 - Back and shoulders
so far? Day 6 - Legs
Last year was a very successful year Day 7 - Rest
for me, as I was able to maintain a I do at least four evening cardio
top three placing in every IFBB/BBSA sessions per week, two of which
Beach Bikini competition I entered. are high intensity training (HIT)
The highlight of my competitive career sessions. If I do five cardio
thus far would have to be winning the sessions in a week then I do HIT
East Coast Classic, as it was my first three of the five times.
competition where I placed first.

Who assists you with your training, Tell us about your daily
nutrition and competition prep? eating habits when
Mario Van Biljon. I’ve learnt so much prepping for a show.
from him and I’m still learning. He has Not much changes as I try to
imparted his considerable knowledge eat healthy all year round to
and experience on me regarding maintain my shape. I don’t
nutrition, training and competition believe that it’s good to
prep. put on excessive weight

ssehMcadhoysh“uuocMoerilacnaadiern,libinbttgejhhtiucanaeyostrilntsnaiehtlfikfoenaeoeswsgpr.tt”eaeeyr,le

62 Muscle Evolution



M.E BABE

“PCROAWENSBOIFTEIUIGNHDTCLOEIIEUNNNYTCETOEGHUUIRESPWECTBAORHETNOCESW’ATKTUDASES.TYG“EAEINND

64 Muscle Evolution

and then go on extreme diets before contest
season. Maintaining a healthy shape should be a
lifestyle choice therefore, during contest season, I
just lower my carb intake.
What supplementation do you use and when?
I use Supashape, SSN and SPS. I am very fortunate to
be sponsored by such a proli c company, which lets
me follow a comprehensive supplement regimen
with the best products. This generally consists of the
following:
• Supashape Diet MRP as a mid-morning snack. This is

also great to make smoothies with.
• SSN Cytoguard while I’m training.
• SPS ISO PRO whey protein after training.
• Supashape Daily Multivitamin in the morning and

evening
• Carnitine Lean (morning and evening), which helps

to maintain my shape.
Supashape is a great supplement company as they
have many simple and convenient food options too,
such as their protein breakfasts and soups. These food
options enable me to enjoy convenient high quality
nutrition. They also have great low fat snacks like
protein bars, cookies and pancakes.
Who, what or where do you draw motivation from?
I draw motivation from within. I am constantly
competing with myself and trying to improve
wherever I can.
Which international and/or local athletes do you
admire and why?
Nicole Nagrani as she has amazing stage presence
and the best physique in my opinion.
What are your goals for 2012 and beyond?
My goals for 2012 are to defend my title in the IFBB/
BBSA provincial show in August, which will allow me
to compete at nationals, with the aim to compete
internationally.
What do you enjoy the most about the industry
and competing?
I enjoy the healthy lifestyle and the people. They are
really friendly.
Tell us one thing that people don’t know about
you.
Sometimes I laugh for no reason.
What are your favourite exercises?
Squats have become my favourite exercise as they
shape your glutes and legs nicely.
What famous quotes do you live by or enjoy?
“The ones who are crazy enough to think that they
can change the world, are the ones who do.” – Steve
Jobs
What’s in your gym bag?
My car keys, cell phone, iPod and Supashape diet
snack protein bars.
What are your top competition tips?
Con dence is the key in a big line up because
without great stage presence you won’t stand out
in the crowd. I would also suggest that you stay as
close to competition shape as possible all year
round. This approach has ensured that I am
ready for every competition. M.E

www.muscleevolution.co.za 6765





M.E NUTRITION By Shelby Starnes

Q OLTOHNWELDOOWWN
A& CARB DIETS
>> Q&A WITH LEADING TRAINER SHELBY STARNES, WHO

EXPLAINS HOW TO LEVERAGE A LOW INSULIN DIET
FOR BODYBUILDING SUCCESS.

If you don’t get LOW CARB DIETS you. If you still feel lousy after per day (765 calories). Good
enough fat in your ALWAYS MAKE ME following a properly set up, fat sources include extra virgin
diet your body FEEL LOUSY. DOES low carb diet for a couple of olive oil, macadamia nut oil,
will horde its own THAT MEAN THEY weeks then it’s very possible fish oil, evening primrose oil,
stores, making it AREN’T FOR ME? that your metabolism is better various nuts and animal fats
very difficult to THERE ARE A FEW suited to a diet that contains found in eggs, salmon and
get lean. POSSIBILITIES HERE: carbohydrates. I would grass-fed beef.
>> You may have the diet suggest looking into carb
If you keep carbs set up wrong in terms of cycling as it is another very IS IT TRUE THAT
low for long enough macronutrient amounts and effective dieting style that uses IF YOU STAY ON A
and also supply ratios. Review your diet and carbohydrate manipulation to LOW CARB DIET FOR
your body with make sure that your protein, vary the amounts consumed LONG ENOUGH AND
enough dietary fat carb and fat ratios are where on different days. See my PROVIDE YOUR BODY
it will learn to use they should be. MacroRotation Guidebook for WITH ENOUGH FAT,
fat as its preferred >>You may not be giving the more details (available at www. YOUR BODY WILL
fuel source. diet enough time. Switching ShelbyStarnes.com) EVENTUALLY BEGIN
from being a “sugar burner” TO USE FAT FOR FUEL
68 Muscle Evolution who predominantly uses IS THERE A LIMIT TO ON A REGULAR BASIS?
glucose from carbohydrates THE FAT ONE SHOULD Yes, I touched on this a bit
as their fuel source to a “fat BE EATING DURING in the first question when I
burner” who predominantly LOW CARB PERIODS discussed making the switch
uses fatty acids as their fuel FOR HEALTH REASONS from a “sugar burner” to a “fat
source, takes a while. For OR OTHERWISE? burner”. On a carbohydrate-
some people this transition Yes, it’s definitely possible based diet our body is
period is only a couple of days to consume too much fat in accustomed to using glucose
while for others it may take a diet. Although most of the (sugar) for fuel, which it gets
a week or even longer. Not magic of a low carb diet lies from the carbohydrates that
only must your diet be set up in its hormonal and metabolic we eat. In fact, if you don’t
properly but you must also effects, calories still play a get enough fat in your diet
give it enough time to do its large role. If you’re consuming your body will horde its own
magic. Once you make the too many calories fat loss will stores, making it very difficult
switch from “sugar burner” be slow or nonexistent. to get lean. If you keep carbs
to “fat burner” you will feel low for long enough and also
a lot better. Your body will I personally like to keep supply your body with enough
feel more stable all the time, fat at about 0.5g per pound dietary fat it will learn to use
without the constant ups and (0.45kg) of lean bodyweight. fat as its preferred fuel source.
downs from the blood sugar So if you’re 200 pounds (91kg) This is an ideal state to be in
fluctuations associated with a with 15% body fat your lean and typically feels much better
carbohydrate-based diet. body mass would be 170 (mentally as well as physically)
>> The diet may not be for pounds (77kg). If you multiply than the constant ups and
that by 0.5 you get 85g of fat



M.E NUTRITION

downs associated with the blood sugar
fluctuations of a carbohydrate-based diet.

Many people refer to this state as
ketosis, but in my opinion and experience
true ketosis does not necessarily have to
be reached for a low carb diet to work. So
don’t get caught up in what colour your
ketostix turn when you pee on them. Just
keep carbs low and protein and fat at
reasonable levels (see my e-book on Very
Low Carb diets for specifics) and in time
your body will change from being a
“sugar burner” to a “fat burner”. In
terms of the length of time it takes
to get into this state, it depends
on a host of factors including
diet specifics, genetics,
hormonal profiles and
training specifics like volume,
intensity and frequency.

HOW SHOULD
CARBOHYDRATES BE
USED IN A VERY LOW
CARBOHYDRATE DIET
PRE WORKOUT AND
POST WORKOUT? WHAT
IF YOU’RE DOING POST
WORKOUT CARDIO?
ALSO, WHAT ARE THE
BEST CARB SOURCES
FOR A VERY LOW CARB
DIET?
It depends on what variation of a
low carb diet you’re referring to. For
the version I outline in my e-book (A
Simple Guide to Very Low Carb Diets,
also available on my website), there
are no carbs in the diet except for the
weekly re-feed and also the incidental
carbs you get daily in things like nuts and
vegetables. If you’re not ready to go that
hardcore yet try limiting your carbs to just
meal one, as well as pre- and post-workout.
Good choices include whole-food complex
sources like oats, brown rice and sweet
potatoes. Low GI fruits like berries, peaches,
cherries and oranges would be alright too,
in moderation. If you’re going to be using
some fruit I would suggest mixing it with
a complex carbohydrate (something like
oatmeal and blueberries would be perfect)
so that you’re not just getting simple
sugars.

Regarding post-workout cardio, I always
advise that you wait until after the cardio
is finished to have your post-workout meal,
regardless of whether it contains carbs
or not. You’re in a prime fat-burning state
immediately after a workout and want to
capitalise on that. Waiting another 30-60
minutes to eat is not going to make you
shrivel up and lose all your muscle.

70 Muscle Evolution

WHAT SUPPLEMENTS DO YOU Add a husk-
RECOMMEND TAKING ON A based-
VERY LOW CARB DIET? supplement to
Two must-have supplements are essential your diet when
fatty acids (omega 3 and omega 6) and a following a
multivitamin. I also suggest adding a high very low
potency Green Tea extract for its health carb diet.
bene ts and its ability to stimulate your
metabolism. DO YOU THINK LOW CARB

ESSENTIAL FATTY ACIDS DIETS ARE EFFECTIVE FOR
These are fatty acids that the body cannot
make on its own, so they must be obtained LEAN BULKING OR IS A MORE
from your diet. There are two types of essential
fatty acids namely omega 3 and omega 6. BALANCED DIET
The omega 3 acids are eicosapentaenoic acid
(EPA) and docosahexaenoic acid (DHA) and MORE EFFECTIVE?
are found in sh oils. Omega 6 acids are very
prevalent in most western diets, but it’s a good You definitely want insulin release in the
idea to supplement with gamma linolenic acid off-season, so carbs are a must. How much
(GLA), which is found in evening primrose oil and when will depend on your individual
and borage oil. body type. Too much and you’ll gain fat, too
Suggested dosing: A minimum of 3g little and you won’t optimise lean gains. The
of fish oil per day and 2-3g of evening specific numbers can vary greatly from one
primrose oil. individual to the next, which is why I never
use “cookie cutter” diets with any of my
MULTIVITAMINS clients. I always start out with a base plan
Because there are minimal fruits and that I think fits their body type best, then
vegetables in this diet, it’s important to monitor and adjust as we go.
supplement with a multivitamin daily. A A very simple way to structure o -season
fruit or veggie supplement would be a great carbohydrate intake is to eat more carbs on your
addition as well. training days (especially around your workouts)
and less on your rest days. This type of carb
GREEN TEA EXTRACT cycling ensures you get carbs when you need
Known for its numerous health bene ts and them most, and minimises them when you don’t
metabolism-increasing properties, green tea is need them, which increases lipolysis.
an excellent addition to any diet. Green tea is For most people, keeping carbs sky-high,
also in a class of natural substances known as day in and day out, will result in massive fat and
adaptogens, which are known for their ability weight gains. It might be fun to see the scale
to help the body combat stress and fatigue, as moving up everyday after a diet, but when you
well as maintain homeostasis and well-being. look in the mirror a few months later don’t be
Suggested dosing: The magic of green surprised to see
tea lies mainly in its high levels of catechin all your hard work Eat more carbs
polyphenols, namely epigallocatechin gallate thrown out the on your training
(EGCG). Di erent extracts contain di erent window.
percentages of EGCG, so read the labels Another days (especially
carefully. For dosing purposes, I recommend around your
taking 200–400mg of EGCG, 1–3 times per option for those workouts) and
day (pre-cardio and pre-workout especially). who are more less on your
Drinking green tea is another way to enjoy carb-sensitive rest days.
its bene ts and it also serves as an excellent is what is often
appetite suppressant. As such, a cup of hot referred to as a “targeted ketogenic diet”.
green tea between meals is a great way This diet keeps carbs very low during all
to keep hunger at bay (other calorie-free times, except for the pre-, during and post-
beverages like black co ee and diet soda will workout window. This is another approach
help here too). that optimises carbs at the right times and
keeps them very low at others. With this type
FIBRE SUPPLEMENTS of approach you may need to also include a
Also note that since bre is pretty scarce when weekly re-feed of some sort, where you eat a
on a very low carb diet, it would be advisable high amount of carbohydrates (perhaps 2-3g
to add a couple servings of a sugar-free bre per pound of bodyweight) for just one day.
supplement per day. Any psyllium husk-based As with any diet approach, nothing is set in
supplement will do. stone and you’ll need to experiment, monitor
Suggested dosing: Take one teaspoon mixed and adjust as needed to keep things headed in
in at least 8 ounces (237ml) of water, twice the right direction.
daily.
THE BOTTOM LINE
Carbs are not evil, but they are a double-
edged sword. They can contribute greatly
to anabolism (muscle-building) and anti-
catabolism (prevention of muscle breakdown),
but they can also inhibit fat burning and
lead to increased fat storage. Manage them
properly to make sure you’re maximising
their benefits and minimising their
detriments. M.E

M.E photography By andrew Carruthers, Editor-In-Chief

Physique PhotograPhy is something Ph
that has evolved, just as much as
muscle evolution magazine has
over the Past nine years. Before i even
started publishing this magazine there were
photographers who tried to capture the
majesty of a great physique for prosperity. it
was only after we launched the magazines to
showcase these images to a wider audience
that these photographs become more than
mere personal reminders for athletes to reflect
on at a later date.

Today, physique photography in South some of the country’s best physique
Africa has become extremely popular. photographers that we choose to
The proliferation and advancement of work with and profile some of their
digital photography and technology best work. You will clearly see the
has meant that more and more aspiring different varieties and styles that can
photographers are now venturing be adapted when considering physique
into shows, taking photos of athletes, photography. No magazine would be
setting up studio shoots and becoming half as dynamic or creative without the
really creative with concepts and ideas work of these talented individuals and,
that express the individual’s physical as such, this article pays tribute to their
strengths. efforts aimed at capturing the perfect
physique in photographic form.
As such I decided to showcase

louis Botha

www.louisdanielbothaphotography.com
Louis is a freelance photographer who was born
and raised in Witbank. He first discovered his true
passion for photography while studying medicine.
He tenaciously and furiously pursues different
fields and aspects of photography and draws
inspiration from numerous iconic photographers
such as Helmut Newton, Bruce Weber, Yousuf
Karsh and Annie Leibovitz. He specifically enjoys and specialises
in portraiture, fashion, conceptual, fitness and commercial
photography. This particular series of images is physique-based
and reflects the way in which he perceives the body as a vessel of
art. Louis feels that most people don’t understand the effort and
the amount of work, dedication and passion that it takes to obtain
the perfect physique, not to mention the challenge of the mental
gauntlet that bodybuilding demands, without respite. He believes
that there is a sense of pride in achieving a great physique, but from
a photographic perspective there is respect. Louis finds it rewarding
to be able to capture a well crafted physique in a still photograph
and believes no two images are the same, just as no two people are
the same. The only thing that remains the same between different
physiques is the passion that creates them.

72 Muscle Evolution

The arT of physique

oTography
A glimpse into the evolution of physique photogrAphy in
south AfricA And the people behind the lens
“i just think it’s important
to be direct and honest with
people about why you’re
photographing them and what
you’re doing. after all, you are
taking some of their soul.”
– Mary ellen Mark

www.muscleevolution.co.za 73

M.E PhROFtIOLgE RaPhy “Taking
Hennie pictures is
LoMbaRd savoring life
intensely,
www.cadmusstudio.com
Hennie is a commercial every
photographer with a hundredth
studio in Cape Town. of a second.”
One of his specialties
is high-end fitness and ― Marc Riboud
athletic photography. He
has a great admiration for the personal
dedication and discipline athletes
require to reach their full potential. His
main aim at any shoot is to represent
that hard work and dedication in all his
photographs. Hennie received his first
camera at the tender age of 10 and two
and half decades later, he still wakes up
every morning with an overwhelming
desire to learn new techniques and
deepen his skills. Like the athletes he
works with, he is driven to constantly
exceed his previous benchmarks.
Technically, his photography is based
on the subtle use of lighting to
present his subjects in the best
possible manner. Creatively,
his photography is based on
an ongoing fascination with
portraiture. He has a strong
belief that in the end
photography
should be about
capturing
something of
the personality
and soul of the
person in front
of the camera.

74 Muscle Evolution



M.E PRhOFtIOLgE RaPhy

Ben MyBurgh

www.benmyburghphotography.co.za

Ben has a real passion for photography
and has been in the industry for
the past six years. His shoots are
edgy and different. He likes to
take the ordinary and turn it into
something extraordinary. Having
been a bodybuilder himself and competing in two
competitions in the early 1990s, Ben knows the hard
work and dedication that goes into building a great
physique. His shots capture the moment, as well as
a lifetime of memories. As one of the preferred local
bodybuilding show photographers, photography has
allowed Ben to merge his interests and stay in touch
with the fitness industry.

“Beauty can be seen
in all things, seeing and
composing the beauty

is what separates the
snapshot from

the photograph.”

– Matt hardy

76 Muscle Evolution



RichaRd cook “You don’t make a
photograph just with a
www.fback.co.za camera. You bring to the
act of photography all
Born in long before Richard found the pictures you have
1979 in himself doing body painting, seen, the books you have
Surrey, TV commercials and editorial read, the music you have
England, stills make-up on some big heard, the people you
Richard’s projects. He continued to work
family as a make-up artist doing have loved.”
immigrated to South Africa special effects for over 700 TV
when he was just four years commercials and five feature ― ansel adams
old. When he was nine years films throughout a 10 year
old Richard’s dad bought him period. Always having a camera
his first camera and had to buy handy, Richard’s passion slowly
countless rolls of film and pay started to shift from make-up,
for Richard’s rapidly increasing back to photography. He then
photo developing bills. It was landed his first paying shoot
a Canon AE1 which, to this and began setting up studios
day, is still one of Richard’s wherever he could find space,
favourite cameras. Richard be it in bedrooms or offices, so
took photos of anything and he could practise as much as
everything as a kid. While possible. In 2001 he bought his
some of the shots were blurry, first Canon 10D at the start of
each shot he took spurred the digital camera revolution.
his passion for photography The rest, as they say, is history.
even further. Finishing school Richard boasts a massive
at Eden College at the age of client base with big names
17, Richard started work at his such as FHM, Oprah Magazine,
father’s insurance company, Toyota, Nissan, USN and, of
but that wasn’t where Richard’s course, Muscle Evolution and
passion lay. In June 1997 Fitness magazines. Today he is
he enrolled to study special sponsored by Phase One and
effects at a top SA make-up shoots with a medium format
school and soon landed his camera with an 80mp sensor.
first job as an FX artist, making He is passionate about using
teeth for the launch of Blade, light to emphasise muscle
with Wesley Snipes. Numerous tone, throwing deep shadows
media and advertising jobs into the cuts of athletes to give
soon followed and it wasn’t them a look of pure strength.

78 Muscle Evolution



M.E photography “You don’t take
a photograph,
RogeR Wells you make it” –

www.rwphoto.co.za Ansel Adams
Roger is a full-time
photographer who has been
involved in the fitness industry
for many years. After meeting at
a show in 2004, Roger expressed
his interests in getting involved
in shooting for Muscle Evolution
and the rest, as they say, is
history. Roger also contributes to the magazine
as his extensive knowledge and experience in the
industry makes him a respected show reporter, with
his opinion valued throughout local bodybuilding
circles. Roger also occasionally shoots for Maverick
Publishing’s other publication – Fitness magazine.
He specialises in studio physique photography
and also has vast experience in photographing
bodybuilding and fitness shows. Roger draws
great satisfaction from bodybuilding and fitness
photography, especially when he sees athletes
who have worked so hard to achieve their goals are
crowned victorious in their relevant divisions. He
especially loves sharing those moments with them
as they’re captured in images.

80 Muscle Evolution



M.E photography Paul Duffy

82 Muscle Evolution www.paulduffyphoto.com
Health and fitness have
always been a part of
Paul’s personal and
business life. One of his
first jobs was as a gym
instructor while he was
still living in the UK and
he also worked as a gym manager in a high
end hotel. During this time he was always
interested to see how health and fitness
remained an important part of people’s lives,
even when they were holidaying at that
specific hotel (well most of them anyway).
Photography is something that Paul only
pursued from 2007 and he thinks it might
have been a mid-life crisis that pushed him
to find something else to do in life. Before
photography Paul was heavily involved in
the scuba diving business and has spent
many hours of his life teaching students
and exploring many of the oceans that this
planet has to offer. Throughout his scuba
career he would often find that students and
people he dived with were constantly trying
to capture images of undersea life. Paul
also found himself occasionally capturing
images of fish and other mammals, but
taking pictures underwater wasn’t satisfying
his passion for photography. He sold his
scuba business and plunged straight into
the world of photography. Paul also likes the
interaction that he gets from photographing
people and often jokes that the fish he
used to shoot underwater would never talk
back. Paul trains at least four times a week
and loves the stress relief that comes from
training. He doesn’t call himself a fitness
fanatic, but he loves the fact that he is now
able to blend his passion for photography
with his interest in health and fitness.

“Which of my
photographs is my
favourite? The one
I’m going to take
tomorrow”

– Imogen Cunningham

CINDY ELLIS

www.cindyphoto.co.za
Cindy is a Jo’burg based photographer and
a complete fitness nut. She specialises in
people and portraiture photography. She
has been a freelance photographer for over
10 years, having completed her degree in
photography at the Tshwane University of
Technology. In her spare time, when she isn’t
chasing her fitness goals, she often ventures out on road
trips to take photos of anything from cityscapes to abstract
landscapes, documenting her journey as she goes. Cindy
has a massive fascination with light and composition, and
the human form in particular, especially athletes, who she
feels are the perfect subjects for her to shoot. The fitness
industry is very close to her heart and as a fitness model
herself, she has huge respect and a great understanding of
how much work goes into creating the perfect physique.
She also currently competes as a CrossFit athlete and is
always exploring as many sporting disciplines as possible,
with her camera always close at hand.

“A picture
is a secret

about a
secret, the

more it
tells you
the less
you know.”

 Diane Arbus

www.muscleevolution.co.za 83

M.E PHOTOGRAPHY SLADE

84 Muscle Evolution www.purestudio.co.za
After finishing school in
1988, Slade set his sights on
becoming a pro surfer. His dad
was adamant that he needed
to study and get an education
so, to appease his father’s
wishes, he went to Natal Tech
to look for the easiest course he could find. He
chose to study photography and on his first day
of Tech he had never taken a photograph before,
let alone switched a camera on. His first year of
studying was spent surfing and partying, but also
really enjoying the creativity that photography
offered. The idea of a job that never felt like work
really appealed to Slade and in his second year
of photography he gave up all surfing sponsors
and plunged, head first into photography. He
finished Tech in 1991 and went overseas to
skip compulsory army duty. Six months later he
came home and became an assistant to Patrick
Mc Gee, who at the time was a very well known
photographer in Durban. Slade learnt

“It’s one thing to more in one year of apprenticeship
with Mc Gee than his entire three
make a picture years spent studying. After five
years of being an assistant, Slade

of what a person ventured into his own business
looks like, it’s and made the transition from film

to digital photography. Without

another thing to the money to fully kit himself out
digitally, he was offered a job at

make a portrait of Hirt and Carter as a studio manager.
He worked there for eight years,
who they are.” slowly building a client base and
growing his knowledge. Eventually
– Paul Caponigro the corporate life became too much
and he decided to venture out on
his own again. He formed a partnership with one
of his assistant photographers, who had shown
great potential. They both hit if off and went their
own way. Pure Photographic Studio has been
in operation for five and a half years now and
boasts a staff compliment of six photographers
and three assistants. Their new studio is huge
and is a hive of photographic activity on a daily
basis. Work and efficiency do seem to slow down
around the studio during Muscle Evolution babe
shoots though, as it poses a tempting distraction
to the other photographers who are trying to
focus on their other tasks. Slade started athlete
and physique photography seven years ago
when he started shooting for Muscle Science. He
did a campaign for them and loved the shape
that this form of photography created when the
right lighting was used. He has been fortunate
enough to work with some great models but his
favourite shots are still those of Marius Dohne,
which have been featured in the magazine before.
Slade believes that every shoot comes with
different challenges and he is always pushing the
boundaries to keep Muscle Evolution’s shoots
fresh and edgy. His outlook on his work is that of
fun and he lives by the motto that the more you
enjoy working with the people you’re shooting
with, and for, the better the end result. M.E







M.E RESEARCH

TIME TO RETHINKTHE LATEST FINDINGS
WAXY MAIZE

Is there any reason for body
builders to give this carb a
second look?

of hype and overzealous WAXY MAIZE “The main
marketing - despite a finding of this
lack of scientific data DOESN’T CAUSE study was that
supporting that claim. waxy maize does
During this marketing A SHARP RISE not observe a sharp

bonanza it became one IN BLOOD increase in blood
of the few crossover SUGAR, BUT IT glucose response
products that appealed following ingestion
to both bodybuilders and but maintains
athletes. IS ACTUALLY an elevated
A SUPERIOR blood glucose
Then came the Purdue
study, which showed that CARBOHYDRATE concentration
it had no advantage over over an extended
I n the broad chasm that separates various other forms of OVER AN period of time. All
bodybuilding from athletics, a
tentative bridge has been drawn ingested carbohydrates EXTENDED PERIOD other treatments
over the use of macronutrients. While up to the two hour mark. (maltodextrin,
most athletes eschew the use of Nitric But this opened up a OF TIME. dextrose and
Oxide products and the like, relegating
them to the almost exclusive domain myriad of questioning, Vitargo®) resulted
of bodybuilders, whey protein reigns most importantly for this incredibly in a significant rise in blood
supreme for almost any pursuit. Fish long-burning starch, “what happens glucose within the first thirty
oil and unsaturated lipids high in after two hours?” minutes following ingestion.”
EPA/DHA dominate fat intake while An enterprising young scientist So, it seems that waxy
carbohydrates used pre- and post- in the Physical Science and Exercise maize has not panned out
workout are also very similar for both Science graduate programme at exactly how bodybuilders
the University of South Florida set had hoped. What this
out to answer that question. And
just like the Purdue study, it was study does is give athletes,
especially endurance athletes,
found that waxy maize did almost a good reason to give waxy maize
bodybuilders and athletes - complex nothing for the first two hours.
before a workout and simple after. a second look. Unfortunately, only
In fact, it was actually inferior to the abstract of the study is available
Waxy maize is one of those other carbohydrates during that at the moment, but it’s interesting
carbohydrates derived from corn and
under a microscope there exists a visual time. But at the three hour mark it nonetheless and confirms what had
showed a glucose concentration only been guessed at in the Purdue
resemblance to wax, hence the name that was higher than the rest of the study. Waxy maize doesn’t cause a
“waxy maize” (or sometimes waxy corn).
Waxy maize contains an unusually high carbohydrates. sharp rise in blood sugar, but it is
The conclusion taken from the actually a superior carbohydrate over
percentage of amylopectin, a highly study conducted an extended period of time.
branched starch,
and a lower by Nina Pannoni, This article is published courtesy
amount of the WAXY MAIZE CONTAINS AN entitled “The Effect of of VPX Sports – check out their newly
less-branched UNUSUALLY HIGH PERCENTAGE Various Carbohydrate designed homepage on www.vpxsports.
amylose. It was Supplements on com for more articles like this one,
OF AMYLOPECTIN, A HIGHLY Postprandial Blood uploaded daily. M.E
Glucose Response in
originally claimed BRANCHED STARCH, AND A Female Soccer Players” Full article and references available from:
to be the perfect LOWER AMOUNT OF THE LESS- (2011), states: http://www.vpxsports.com/article-detail/
carbohydrate -
through years BRANCHED AMYLOSE

supplements/rethinking-waxy-maize

IT WAS FOUND THAT WAXY MAIZE DID ALMOST NOTHING FOR THE FIRST TWO HOURS.

88 Muscle Evolution



M.E RESEARCH By Pedro Van Gaalen, Managing Editor

DEFINITELY

THE WAY
TO GROW

BTHLE EPERNFECDTPROFOTRENIEPNWOCSOSRTMT-EWUPBDAOINIYRRAFKTAIONINOUDDNTSGMITSRHUOBASWETCSTLATEH

A NEW CLINICAL STUDY ENTITLED
“EFFECT OF PROTEIN BLEND VS. WHEY

PROTEIN INGESTION ON MUSCLE
PROTEIN SYNTHESIS FOLLOWING
RESISTANCE EXERCISE” WAS RECENTLY
PRESENTED BY DR. BLAKE RASMUSSEN
AND COLLEAGUES AT THE EXPERIMENTAL

BIOLOGY 2012 CONFERENCE.

25% ISOLATED SOY PROTEIN+ 25% ISOLATED WHEY PROTEIN +

90 Muscle Evolution

The clinical study, a double-blind, want from a post-workout protein shake as isolate selectively “THIS BLEND
randomised clinical trial in nineteen the muscle building process continues for suppresses the OFFERS THE IDEAL
young adults before and after 24-48 hours post-exercise. Ideally you want prostate gland’s COMBINATION OF
ingestion of ~19 grams of protein from a sustained release of amino acids over the androgen
the blend or ~17.5 grams of whey protein entire anabolic window period and into the receptors.
(10 and 9, respectively, per group), was primary stages of recovery.” Researchers FAST, MEDIUM AND

conducted using leg extensions and “Casein, on the other hand, is slow therefore SLOW RELEASE
muscle biopsies to measure the rate of release, requiring several hours to digest, suggested that PROTEINS IN THE
protein synthesis in the muscle over a ve while soy protein delivers an ‘intermediate’ this e ect might
hour period. release of amino acids. The combination give soy the
The results of this study suggest that a of these three protein sources resulted in ability to protect CORRECT RATIOS”

protein supplement blend of soy, whey ideal blood concentrations throughout the against prostate
and casein may be the best post-workout ve hour post-exercise anabolic window cancer.
shake for building muscle. Speci cally, the measured in the study, making it the ideal Interestingly, Paul notes that South Africa
blend of proteins in this study showed an combination to maintain protein synthesis” is ahead of the curve with regard to the
increase in anabolism when consumed continued Paul. use of blended protein supplements, by an
during the important post-workout estimated two years. “In my experience South
“anabolic window”. SYNERGISTS Africa is one of the few markets ahead of the
“This study con rms that consuming “Whey’s rapid release makes it ideal to adoption curve outside of the United States”,
a blend of proteins (soy, whey and kick-start or stimulate the anabolic process, he said. “This makes the country one of the
casein) versus whey protein alone while its high leucine content is also most advanced markets globally despite its
provides a prolonged delivery of amino essential for anabolism. The soy and the size, which is also evident by the number of
acids to the muscles, making it optimal casein were the ideal combination to local manufacturers, many of whom seem to
for consumption following resistance then prolong the amino acid trickle effect hold market share over the big international
exercise,” said Dr. Rasmussen, professor over the five hour period. This also makes brands.”
and interim chair of the Department of a blend the ideal protein supplement
Nutrition & Metabolism at the University to use first thing after waking to bring NEW APPROACH
of Texas Medical Branch and the senior you out of your fasted state, as the whey The blend may also prove to be more
author of this study. acts as the trigger to start the anabolic bene cial for pre-workout consumption due
process, while the soy and casein deliver to the sustained release of amino acids. A
THE BREAKDOWN a sustained release of amino acids for the study conducted by Dr. Tipton and colleagues
The proteins in the blend used in this rest of the morning.” (2001) found that weight lifters may actually
study consisted of 25% isolated soy According to Paul this nding is bene t from increased muscle anabolism
protein, 25% isolated whey protein and signi cant for two reasons. “If you are a by taking in carbohydrates and amino
50% casein, a combination that was bodybuilder, for instance, and drink a acids before working out. This is because
determined in a preclinical study. “The whey protein shake every 2-3 hours after weight lifting increases blood ow, which
reason why this blend proved to be so exercise then these results may not apply will increase the transportation of amino
e ective is because soy, whey and casein to you. However, if a bodybuilder uses acids to the muscles. Interestingly, they
proteins all have di erent whey protein supplements discovered that if you consumed a mixture of
characteristics and are intermittently or you are a essential amino acids (6g) and sucrose (35g)
absorbed at di erent rates A PROTEIN tness enthusiast or athlete immediately prior to weight-training, total net
during digestion,” explained SUPPLEMENT phenylalanine uptake, which is a measure of
then this is an important
Dr Greg Paul, Global Director distinction. A blend with muscle protein accretion or gain, was more
of Sports Nutrition and BLEND OF SOY, this combination and ratio than double when consumed immediately
Weight Management at Solae, WHEY AND will help you maintain the after weight-training.

a company that manufactures CASEIN MAY BE anabolic e ect of muscle An additional study will now focus on
soy-based ingredients for recovery and repair over the e ects of using the blend instead of
protein supplements and THE BEST POST- a longer duration when single-source protein supplements when
provided the Solae™ SUPRO® compared to a product with a working out regularly, 5-6 days a week, with
isolated soy protein used in WORKOUT SHAKE single protein source.” the goal of adding lean muscle mass. This
chronic training study will also look at the
the study. “This blend o ers FOR BUILDING The blend also o ers a
the ideal combination of fast, number of other bene ts various other bene ts that a blend may o er
medium and slow release MUSCLE. to gym-goers and athletes to bodybuilders, tness enthusiasts and

proteins in the correct ratios.” alike. “The amino acid pro le athletes alike. “For example, soy contains
Paul also explained that whey protein of the blend is bene cial, as it delivers all natural antioxidants, so the study will look
is considered a fast-release protein the Branched Chain Amino Acids found in at the e ect it has on in ammation and on
because it is rapidly metabolised and whey, as well as non-essential amino acids in ammatory responses,” concludes Paul. M.E
absorbed. “The truth is that there hasn’t like arginine and glutamine found in soy.
been signi cant research done on whey’s This combination ensures you get PLAN AHEAD...

e ects after three hours post-exercise. all ve amino acid classes, which
This study showed that after drinking further helps the anabolic
a whey-only shake the amino acids are process by increasing growth A LUNCHBOX
rapidly absorbed within the rst hour. hormone production.” A PACK GOOD FOOD
Blood amino acids then drop prodigiously study published in the WITH LIKE
back to normal levels after that point. This “Journal of Nutrition” also SOURCES FISH
‘dump’ of amino acids is not what you showed that soy protein CHICKEN, AND

VEGETABLES.

50% CASEIN = THE PERFECT BLEND www.muscleevolution.co.za 9761

M.E PROFILE By Andrew Carruthers, Editor-In-Chief

Photography by Slade @ Pure Photographic Studio

MatuhslcelteesEvinolSuotuiotnh pArforficilaens bporodmybisuiinldging

SPAOTTHLLIEGTHETColletJteohLnesigohn

This petite dancer from Kwa-
Zulu Natal has blasted onto
the local competitive scene
and is forcing a number of people
in the industry to sit up and take
notice... we know that we sure
did. Muscle Evolution had to get in
early and profile this rapidly rising
local bikini athlete to see what this
blonde bombshell has in store for
the bodybuilding stage.

Please will you introduce yourself to our
readers and then explain to us why it has
taken you so long to put on a bikini and
dazzle the KZN competitive stage?
I am a cheeky little person who
underestimates herself all the time. I am a
hard-working saleswoman, working for a
fantastic company called Success On Hold.
We are touchpoint specialists in marketing
and I love my job! I am also a professional
dancer. In terms of putting on bikinis in
Durban, I’ve been wearing them ever since I
was two years old. On stage however, that’s
all fairly new to me. I’ve always admired the
sport, but I always thought that my height
would be a disadvantage so I just admired it
from afar.
What made you make the transition from
dancer to stage bikini babe?
I currently still dance, as well as compete.
The two kind of go hand in hand for me. Just
the other day my boyfriend said “your career
in dancing has, in every way, moulded you
for this industry” and he is so right. Stage
presence, appearance, hair and make-up,
stage personality, dedication, hard work
and motivation are all important elements
required to succeed in both sports.
Tell us about your first experience on stage.
The rst time I stepped onto a stage I was two
92 Muscle Evolution

IT’S A GOOD SPORT AND A HEALTHY is an avid bodybuilder, although he
FORM OF COMPETITION, AS LONG AS doesn’t compete (yet) so it’s a huge help
YOU KEEP YOUR HEAD ON STRAIGHT, having someone who understands the
lifestyle, training and eating required to
MAINTAIN YOUR PRIORITIES AND successfully compete.
ALWAYS BE TRUE TO YOURSELF. Why are you so cheeky?
It keeps you on your toes.

years old. I was wearing a pink lycra leotard I never smiled or laughed once.... (she Putting the bikini stage aside, what other
and pink tights over my chubby little legs, laughs) goals do you have in life?
with my arched back and knock knees, but I What are your goals for the future with I want to get married to Mr Muscles and
was as keen for the limelight as ever. respect to up and coming bikini shows? have a house full of happy, healthy kids.
What’s your opinion on the SA I don’t like telling people too much or That’s it.
bodybuilding scene now that you’ve had exposing too much. On competition day Are there any famous quotes you live by?
a taste of competing? I keep my gown on until the very last The will of God will never take you where
It’s a good sport and a healthy form of second before I have to go on stage. I the grace of God cannot protect you.
competition, as long as you keep your guess I’m just modest like that. When I win Any famous last words?
head on straight, maintain your priorities the section then I have the right to flaunt The four things I live my life by are love-
and always be true to yourself. It can be an it, but until then I keep to myself. The same passion-rhythm-dance. M.E
amazing asset to one’s self confidence and goes for telling people what’s next. I guess
lifestyle. you’ll just have to wait and see. STATS:
Run us through a typical day in your life. How do you structure your daily meals?
07h00 - Wake up I have three different meal plans. I have Full name: Collette Leigh Johnson
08h00 - Start work my out-of-season meal plan, my pre- Age: 22
16h30 - End work competition diet, which I run from six Eyes: Blue
17h00 - Dance training starts at Break-thru weeks out and then my competition diet, Hair: Blonde
which I run from two weeks out. Height: 1.6m
Dance Company (weekdays) Tell us a bit about your training style and Pre-season weight: 45kg
20h00 - Dance training ends the type of training that works best for you. Competition weight: 43kg
20h30 - Get home to a cooked dinner and I do four hours of cardio, four times a Class/division: Beach Bikini
week on a Monday, Wednesday, Thursday Federation: IFBB and Nabba
a full bathtub courtesy of my man and Saturday. I do three hours of weight Where do you train: Body Guru
(a.k.a. Mr Muscles) training a week, with one hour on a Wellness and Fitness Centre and
Did you have fun at our shoot? You seem to Tuesday, Friday and Sunday. Mr Muscles Break-thru Dance Company
be no stranger to being in front of the lens. Hometown: Durban
No I had a terrible time. I was so bored.

www.muscleevolution.co.za 93





M.E PROFILE Interview by Andrew Carruthers, Editor-In-Chief
Photography by Slade – Pure Photographic Studio

KZNTHE MMU
THE INSPIRATIONAL NELSON MTHEMBU

SPEND FIVE MINUTES WITH What made you choose to become a luck on stage. When I first started training I
NELSON MTHEMBU AND bodybuilder? weighed 58kg and by the time I decided to
If I remember back to when I was in enter my first show I was standing at 75kg.
HE’LL HAVE THE HAIRS ON standard 7, which of course is now known How did you place in your first show?
YOUR ARMS AND NECK as grade 9, I used to watch a lot of Arnold In my first show, which was a novice show, I
STANDING ON END, AS Schwarzenegger and Sylvester Stallone placed second. I was in the 60-70kg division.
WAVES OF INSPIRATION movies. Both of these actors had great After the show I knew that to be more
muscular bodies and as a kid I also wanted competitive I needed to add more weight so
COURSE THROUGH YOUR to develop a great physique like theirs. that I could fill out my frame a bit more and
BODY. HE IS A CHAMPION Sometimes I would even skip school to go make myself look bigger, in proportion with
to the movies and watch whatever was new my height. I don’t put on muscle weight too
IN THE TRUE SENSE OF on the circuit that starred Arnold or Stallone. easily, so I knew it would take some time and
THE WORD. HIS SUCCESS After I’d finished matric and I started complete dedication.
studying industrial relations through Unisa, How did you do in your second show?
IN THE SPORT LOCALLY I came across a gym in town and I decided In my second show I placed fourth. I was
IS A TRIBUTE TO HIS to start training. I had already started doing shocked because after my first show, where
a bit of home training with whatever I could I placed second, I really felt that I had what
AMAZING AND INSPIRING find at that stage, but this finally gave me it took to win. I was still very young and the
OUTLOOK ON LIFE. HE the opportunity to really push myself with fourth place really hit me hard. I remember
some good equipment. At that stage I never going to the toilets at the venue after the
CONSTANTLY RAISES THE believed that I could be a bodybuilder. All prize giving and crying my heart out. At
BAR AND REFUSES TO I knew was that I had a passion for training that stage I didn’t understand that I had
and I intended to give it my best. Back then entered a different division and the guys I
BELIEVE THAT HIS AGE WILL I also knew that education would play a was standing against were better and more
LIMIT HIM FROM TAKING key role in my success, so I started reading senior than I was. You don’t realise these
THE SILVERWARE HOME, the Encyclopedia of Modern Bodybuilding, things when you’re young and I suppose
written by Arnold himself. I was really disappointed with the result.
DESPITE OFTEN STANDING In your opinion, what are the fundamental However, that was the starting point from
AGAINST ATHLETES foundations required to become a which I built the rest of bodybuilding career
successful bodybuilder? from.
HALF HIS AGE. HE IS I learnt at an early stage that you need After the disappointment of your fourth
ALSO ONE OF THE MOST to have patience, perseverance and place what did you decide to do?
SYMMETRICAL ATHLETES consistency. You also need to be incredibly Failure is not an option for me, so once I
CURRENTLY GRACING THE disciplined. Bodybuilding is not an overnight had picked myself up and dusted myself
LOCAL STAGE WITH AWE- process - it’s a long-term goal. I made this off I decided to take some time off from
INSPIRING CONDITIONING. easier on myself by moulding my everyday competition. My aim was to make sure that I
2012 has already seen him lifestyle around that of a bodybuilder, was completely ready the next time I stood
take home some of SA’s most which I believe has played a huge role in my on stage. I made my competitive return in
prestigious titles, despite the development in the sport. 1997, the same year that Flex Wheeler came
What made you make the transition to South Africa. Flex has always been one of
fact that he normally uses from basic training to competitive the people who has motivated me the most
these competitions as a bodybuilding? in my life as his physique, in my mind, is the
After I’d been training for a while and I’d epitome of bodybuilding perfection. After
warm-up for the bigger shows managed to put on some muscle, people watching a few of his DVDs I even started to
that come later in the year. in the gym used to ask me why I don’t adopt some of his posing techniques as my
compete. So once I’d put on quite a bit own.
He is a true ambassador for of weight I felt that I was ready to try my
our sport and we are proud
to bring you his first interview

with Muscle Evolution
magazine.

96 Muscle Evolution

ASCCLHEINE

Tell us a bit about your family life while you
were becoming a bodybuilder.
My parents didn’t understand what
bodybuilding was or why someone would
want to become a bodybuilder. My father
was a priest and it took them a while to
understand why I was dedicating so much
time and effort into such a sport.
How do you perceive yourself as a South
African bodybuilder?
I’d like to perceive myself as an athlete
who takes things to the next level. I
have a goal of taking on this so called
Master’s division that I currently
compete in and make my physique
so competitive that I can literally
stand in any senior lineup
and be competitive. I’m
going to raise the bar in the
Master’s division to show
people that you can be
competitive at any age.
I’m trying to make history
in KZN bodybuilding by
proving that even as an
athlete who competes in the
Master’s division, I can still be
competitive in any lineup. It’s
tough being a bodybuilder and I
also have a family so I am constantly
juggling life and training with my
nutrition in an effort to find that balance. It’s
hard work but Rome wasn’t built in a day.
What are the most important things you’ve
learnt about the sport over the past 20
years?
The key to unlocking your own bodybuilding
potential is to educate yourself and draw

Vital stats

Name: Nelson Mthembu
(aka the KZN Muscle Machine}

Lives: Umlazi Township, KZN.
Training for: 22 years
Competing for: 19 years
Competitive weight: 89kg
Off-season weight: 94kg

www.muscleevolution.co.za 97

M.E PROFILE WHENEVER A on as much information as possible.
GUY COMES When I first started training there was no
98 Muscle Evolution UP TO ME information; no Internet, no easy access to
AND ASKS local magazines – nothing. I had to read
ME WHAT the Encyclopedia by Arnold and that was
I’M TAKING, the best source of info available to me. The
MY REPLY IS local guys at the gym were also very tight
ALWAYS THE on giving away information because, of
course, information was king back then and
SAME – I TAKE you didn’t want your opponent on stage
MY TIME!” knowing your success secrets.
In your opinion, what are some of the
basics that you must follow to become a
successful bodybuilder?
Good nutrition is of paramount
importance. It’s something that you will
start bodybuilding with and it’ll stay with
you throughout your bodybuilding career.
Without good nutrition you can forget
about developing a great physique. When it
comes to training you need to quickly learn
and harness what works best for your body-
type. I personally can’t train for longer than
four days in a row, simply because I quickly
become fatigued and exhausted. Everyone
is different though and only through time,
trial and error will you learn what your
body is and isn’t capable of. I’m a firm
believer in good nutrition, hard training
and lots of rest. Those, for me, are the most
important elements of bodybuilding. The
Internet is full of information these days, so
in all honesty, there is no excuse for being
ill-informed when it comes to the sport.
You’ve entered a few shows early on in the
year already. Why is that?
Some people think I’m crazy to have started
my season with shows so early in the year.
They think that when the really competitive
provincial and national shows come around
I’ll be too tired to compete. What they
don’t realise is that I do these shows at the
beginning of the year to quickly remind
myself of what works for me in my prep
and to see how long it takes for me to get
into contest shape. The first few shows are
experiments where I try a few different
things so that I am 100% ready for the more
competitive provincial and national shows
later in the year. Another thing that a lot
of athletes still don’t realise is that your
body is your brand, so being in shape all
year round is also a great way of promoting
yourself.
Let’s go into your training in more detail.
What kind of training does your body
respond to?
I’ve tried all kinds of training principles and
techniques. As much as you may believe
in certain training styles and principles, I
still believe that I need to listen to my body
first. If you’ve had an active weekend and
you arrive at the gym on Monday, you can’t
always expect a massively intense workout.
You have to work with what you’ve got on
the day. I tend to cycle my training though
and I monitor how intense my workouts are
one week, without always expecting them