acid oxidation for INSULIN
energy is maintained. RESISTANCE
REDUCES THE
Insulin also shuts ABILITY OF
down lipolysis and INSULIN TO MAKE
THE CHANGE TO
activates lipogenesis, CARB-BURNING
so by developing MODE, WHILE
insulin resistance FAT T Y - AC I D
within the OXIDATION
normal/ FOR ENERGY IS
physiological MAINTAINED.
range, we tend burn a examined since the discovery of insulin
bit more fat, while storing a bit resistance, and it has been difficult to pin
less. In this context, insulin works with down answers because of the diverse set
leptin to prevent “lipotoxicity”, which is the of conditions - both physiological and
toxic accumulation of lipids in non-adipose pathological - where insulin resistance
tissue (liver, muscle, etc). Importantly, occurs. Could there be a common
this only works within the normal metabolite, enzyme, or signalling pathway
physiological range for insulin sensitivity. that drives insulin resistance?
When insulin resistance creeps out of this
range to pathological levels, it becomes As an example, endoplasmic reticulum
totally dysfunctional. Not only do glucose (ER) stress, inflammation, oxidative stress,
levels get out of control at this point, but and activation of particular signalling
lipogenesis is actually promoted at the pathways are all implicated in the
expense of glucose metabolism. development of insulin resistance in
INSULIN RESISTANCE IS ACTUALLY A animal models. The big clue that came out
of such models was that improving any
TPROTECTIVE MECHANISM one of these types of intracellular stresses
he idea that physiological insulin also improved insulin resistance, which
resistance works with leptin to suggested that somehow all of this is
prevent lipotoxicity also suggests interconnected. In 2009, a research group
that insulin resistance may have in Australia set out to find this “missing
other beneficial functions. There’s no link”, and the results of their work may have
controversy over the fact that pathological solved the mystery of of insulin resistance.
insulin resistance is bad, where it is defined
as the point where insulin resistance is To find the common link connecting
sufficient to cause chronically high blood insulin resistance with the different types
glucose (hyperglycemia) and insulin levels of cellular stresses mentioned above,
(hyperinsulinemia). Hoehn et al examined four models of
insulin resistance, including chronic
The key question is; why do we develop insulin treatment, corticosteroids, pro-
insulin resistance in the first place? What inflammatory cytokines, and lipid overload -
is the purpose of insulin resistance? Is it a both in skeletal muscle and adipocyte cells.
cause or an effect of disease, and could it The researchers found that mitochondrial
actually be beneficial at certain times? oxidative stress was common to all models
of insulin resistance, suggesting that there
These questions have been intensely was a reactive oxygen species (ROS) link to
insulin resistance.
M.E FEATURE
As mitochondria naturally release INSULIN expenditure is excessively low.
ROS such as superoxide during oxidative RESISTANCE For example, you just ate three large
phosphorylation (the reaction that drives PREVENTS TOO
ATP production) this was an important MUCH FUEL FROM pizzas, drank a case of Mountain Dew, and
result. Three lines of evidence also suggested BEING ADDED decided to take a long nap. Under these
that Hoehn and colleagues were on TO THE FIRE TOO circumstances, the combination of a ton of
the right track. First, the type of insulin FAST, WHICH calories relative to less ATP consumption
resistance that occurs during both ageing WOULD CAUSE increases mitochondrial superoxide
and type II diabetes is associated with OVERHEATING production, which triggers a compensatory
reduced mitochondrial function. Second, AND CELLULAR decrease in insulin sensitivity (i.e. you
inflammation and cortisol/corticosteroids become slightly insulin resistant). This
that cause insulin resistance are also DAMAGE/ limits glucose uptake, protecting cells from
associated with reduced mitochondrial DESTRUCTION. oxidative stress.
function. Finally, it was shown, way back
in 1960, that hyperinsulinemia enhances WHAT ABOUT GLUCOSE DISPOSAL The spike in calories also triggers a pulse
mitochondrial oxidative phosphorylation. of leptin, which, in the context of a slightly
SAGENTS? more insulin-resistant state, favours fat
The researchers found that mitochondrial o, it is good to be very insulin sensitive, breakdown/burning over fat storage. This
superoxide increases in all models of insulin and bad to be very insulin resistant. protects lipid-sensitive tissue such as muscle
resistance tested. They were also able to In between this point insulin sensitivity and liver from “ectopic” fat storage, which is
show that superoxide production happens is throttled up or down to limit oxidative toxic in these cells.
before the onset of insulin resistance, and stress, and to precisely control the use
is both necessary and sufficient for insulin of fats or carbs as fuel. I mentioned If, hypothetically, you decided to chase
resistance to occur. While heavy on the above that “artificially increasing insulin this meal with a hefty dose of GDAs, the
technical side, the implications of these sensitivity under the wrong circumstances increase in insulin sensitivity would become
experiments are huge. Mitochondrial can lead to fat gain”. So what are the “wrong a liability. Overriding the negative feedback
superoxide production is common to all circumstances”, and where does this leave us of superoxide on insulin sensitivity with GDAs
types of insulin resistance, where it functions with glucose disposal agents (GDAs)? under these circumstances would increase
as a sensor to regulate cellular nutrient oxidative stress, decrease fat burning,
uptake. This means that insulin resistance GDAs are an awesome supplement. and increase fat storage (remember that
is actually a protective mechanism, which Based on what we have learned so far about insulin turns off fat oxidation and activates
helps cells prevent oxidative damage in the relationship between mitochondrial lipogenesis… extreme nutrient overload +
response to nutrient overload. superoxide and insulin sensitivity, the “wrong GDAs = more fat storage).
circumstances” to take GDAs are any time
A simple way to think of this is to consider calorie intake is excessively high and energy This is where a lot of people go wrong with
mitochondria - the powerhouses of our GDAs; you can’t fix a terrible diet by increasing
cells - as little intracellular furnaces that insulin sensitivity. Doing so will tend to
oxidise fuel to produce energy in the form increase stress on already stressed cells, while
of ATP. Insulin resistance prevents too much simultaneously increasing fat storage.
fuel from being added to the fire too fast,
which would cause overheating and cellular IN CONCLUSION sensitivity is adjusted in naturally have an enzyme
damage/destruction. response to insulin-mediated called superoxide dismutase
Rather than focus on nutrient uptake to protect (SOD) that clears intracellular
These results also explain why exercise has all the bad things that cells from excessive oxidative superoxide, but this also
such a positive effect on insulin sensitivity, happen with the type stress. There are some opens up the possibility
and why inactivity or a lack of exercise of pathological insulin important implications for designing “second-
promotes insulin resistance. Increased resistance that occurs in here. First, this suggests that generation” glucose disposal
nutrient entry into the cell ramps up disease states, let’s focus any type of exercise that agents that specifically target
mitochondrial oxidative phosphorylation… on the “physiological” increases mitochondrial mitochondrial superoxide.
shovel more fuel into the fire and it burns side of insulin resistance, function and/or number Whether these second
hotter! In the absence of increased ATP which is far more relevant (think high rep, giant set, generation GDAs would
consumption, excess nutrient flux into to most of you reading high metabolic stress- type enhance SOD expression,
the cell increases superoxide production, this article. The take-home training) can have a positive activity, or mimic its
which induces insulin resistance as part of a message is that decreases effect on insulin sensitivity. function remains to be seen.
negative feedback mechanism to protect the in insulin sensitivity (i.e. The more mitochondria Regardless of the mechanism,
cell from excessive oxidation. Without this insulin resistance) within we have, and the better these agents have the
protective mechanism, our cells would be the physiological range they work, the more insulin potential to be the “holy grail”
ravaged by ROS any time calories go up. serves three very important sensitive we are capable of of GDA supplementation to
50 Muscle Evolution functions: becoming. increase insulin sensitivity.
• Increased fat oxidation and Look for supplements in
decreased fat storage. Second, it also suggests the future that target this
• W orks with leptin to prevent that we can’t simply “fix” pathway.
“lipotoxicity” in non-adipose a terrible diet with GDAs;
tissues. artificially overriding insulin Finally, looking at the
• I mportant antioxidant resistance with GDAs bigger picture, the way
defence mechanism that can potentially increase that physiological insulin
helps prevent nutrient- intracellular stress on already- resistance coordinates with
overload induced stressed cells. leptin signalling to regulate
mitochondrial stress. appetite, lipid partitioning,
Third, the link between fuel selection, and energy
The fact that physiological superoxide and insulin expenditure can be nicely
insulin resistance is a sensitivity also suggests that exploited with cheat meals
protective mechanism ultimate insulin sensitivity (refer to our Nov/Dec 2013
also explains why insulin can be achieved by edition for a feature on
sensitivity is reciprocally manipulating mitochondrial maximising cheat meals). M.E
regulated as a function of superoxide production. We
insulin release… insulin
M.E FEATURE By Devlin Brown, Deputy Editor
Photography by Slade - Pure Studio
Athletes: Justin Thacker and Corne Jooste
TMSttoohAashbffyin’iassonpm,suJmghFiumrs.yrHaAsUCsaLosegtEplNneifNtiaaqnorokIjDzsIuyuMrnVTisZteSdnaaihAaEtcYger–nhnaRGd,iBMwdcneaoESaokt’MgphlAsddOelcretyEpaLreaoFhr,eTblppeVAeoAeruRpodinbfPbinrePIeerloPtCtacdactEihdiAEloattiR’enyestAniVLolF.sgcV,L-fPEotttipoiashThvCHtrrrpeeiTHmeaYusercLsbRSvtritYoarysIiOhafmaaQiPpeUonnnUeeRndGcEO,hHPHOOAURSTTHTIOAHNDEEADGES.
Some people can not, equal chances for them, the
or do not want to competitors’ bodyweight is
develop muscle to its limited according to their
absolute full potential, where body height, following
mass becomes a vital part the special IFBB formula
of the equation. In these for each body height
instances the sport offers them category.”
another avenue. Men’s Classic
Bodybuilding was officially The weight restrictions
recognised as a new sport based on height make
discipline by the IFBB Executive one thing crystal clear
Council and IFBB Congress in – the emphasis of the
2005. competitor has to be
proportion, symmetry,
The IFBB website says balance and detail. His
the following about Classic physique must be a
Bodybuilding: “It is a version roadmap of muscular
of bodybuilding for those perfection, as it were.
male athletes who don’t want This preoccupation with
to develop their muscles to proportion is not a new
their ‘extreme’ full potentials phenomenon.
but prefer a lighter ‘classic’
physique. To create the The Vitruvian Man is a
drawing by Leonardo da Vinci
INSIDE THE
CLASSIC
PHYSIQUE
52 Muscle Evolution
from about 1490. The drawing identify whether your body is
depicts a male figure in two better suited to absolute mass
superimposed positions. or a more Classic, aesthetic
look?
It is sometimes called
Proportions of Man or the Many bodybuilders spend
Canon of Proportions. The years hitting their heads
whole premise is based on Da against a wall, reaching a
Vinci’s interest in the work of certain point and spinning
the architect Vitruvius, which their wheels going almost
is concerned with the ideal nowhere. The reality is
proportions for man. This image that there are different
is part of popular culture and body types and genetic
we all recognise it. It is used makeups. Not everyone
on medical publications in art can be a mass monster.
installations. It is about the Some bodies want to
human body being something develop size until a
beautiful. certain point, and are
then better suited to
Why call it Classic detail. The earlier this
Bodybuilding? In bodybuilding realisation happens, the
and physique enthusiast circles better. Think about it, a
there is something called the guy who is trying to sculpt
Golden Age of Bodybuilding, a Classic physique but
or the Classic Era. This is an era keeps packing on too much
that created physiques such mass would be better served
as those of Frank Zane. Also, leaving the Classic goal behind
what does Classic mean? As and aiming for size. On the
an adjective its definition is: other hand, the guy who wants
“judged over a period of time to get huge but instead shows
to be of the highest quality and more talent in perfect symmetry
outstanding of its kind”. That and incredible detail would
is no small requirement then. be far better served spending
Just because these guys do his time and effort focusing on
not sport the mass of the top
guys in the sport, it does not Not everyone can
mean their endeavour is any be a mass monster.
less impressive, complicated, Some bodies want
difficult and time-consuming. to develop size until
Almost all guys who are a certain point,
bitten by the bodybuilding and are then better
bug and dedicate so much of
their lives to developing their suited to detail.
physique chase the Olympia The earlier this
ideal. There is nothing wrong realisation happens,
with this. On the contrary
there is everything right – that the better.
is the point of what we do.
The most simple requirement
of bodybuilding is building
bigger muscles. But how do you
FUN FACTS
Some of the proportions spoken about in the text beneath the
original Vitruvian Man drawing:
• the length of the outspread arms is equal to the height of a man
• from the hairline to the bottom of the chin is one-tenth of the height of a man
• from below the chin to the top of the head is one-eighth of the height of a man
• from above the chest to the top of the head is one-sixth of the height of a man
• from above the chest to the hairline is one-seventh of the height of a man.
• the maximum width of the shoulders is a quarter of the height of a man.
• from the breasts to the top of the head is a quarter of the height of a man.
• the distance from the elbow to the tip of the hand is a quarter of the height
of a man.
• the distance from the elbow to the armpit is one-eighth of the height of a man.
• the length of the hand is one-tenth of the height of a man.
• the root of the penis is at half the height of a man.
• the foot is one-seventh of the height of a man.
• from below the foot to below the knee is a quarter of the height of a man.
• from below the knee to the root of the penis is a quarter of the height of a man.
• t he distances from below the chin to the nose and the eyebrows and the hairline are
equal to the ears and to one-third of the face.
www.muscleevolution.co.za 53
M.E FEATURE Classic bodybuilding. Imagine Olympia competitor Marius
the mental turmoil that can Dohne said: “To me someone
54 Muscle Evolution be turned into positive energy who has a Classic physique
when you are doing something is someone who has small
that you are better suited to do. joints and a small waist, your
typical ectomorph body
Identifying this is always type. Personally, I believe an
easier with the help of an ecto-mesomorph body type
outside, critical eye. If you will make the perfect Classic
feel you have been doing physique. So someone with
everything right, and for long small joints and waist but with
enough, but are not headed rather good muscle building
in the direction you want, a potential.”
trained eye could be able to
pick up your strengths and Absolute size is not the
weaknesses and possibly point driving concern, the overall
you in the right direction. You aesthetics of the physique
can come to this realisation is what matters. Attaining a
by yourself. It is possible. But Classic physique is is about
it requires brutal honesty with understanding the principles
yourself because critiquing of training for aesthetics. If you
yourself in the mirror or in want to look like a powerlifter,
photos is not as easy as when train like a powerlifter. If you
it is someone else. Does your want sheer mass, train for
waist taper naturally? Are your sheer mass. If you want to look
legs more suited to aesthetics like a Classic bodybuilder you
than raw mass? Have a look at must eat and train like a Classic
your wrist and ankles – sure, bodybuilder, you must train
some top bodybuilders have for symmetry, proportion and
flown the ectomorph flag, but detail.
this body type is more suited
to a Classic physique. Similarly, “To Build muscle is relatively
if you are naturally endomorph easy, to burn fat is even easier
for instance, is it really in your still, but to get your muscles in
best interest to pursue a Classic perfect symmetry... that takes
look? planning and the willpower
and discipline to refrain from
Retired IFBB pro and Mr constantly training those
awesome and fun-to-train
“To me someone strong points and put more
who has a Classic effort into those stubborn not-
physique is someone who so-fun weak areas. Let’s face
has small joints and a it, it can be pretty depressing
small waist, your typical to keep training a calf muscle
ectomorph body type. So that just doesn’t want to grow.
someone with small joints But I’m telling you now, I don’t
and waist but with rather care how bad your calves (or
good muscle building any other body parts) are. If
potential.” IFBB pro and Mr Olympia you train them regularly and hit
them hard from all angles and
competitor Marius Dohne try all sorts of training methods
like drop sets or super sets or
FSF you will get those weak
body parts on par with the rest
ECTOMORPH BODY TYPES
ENDOMORPH ECTOMORPH
MESOMORPH Characterized by long and thin muscles/limbs
and low fat storage; usually referred to as slim.
Ectomorphs are not predisposed to store fat or
build muscle.
MESOMORPH
Characterized by medium bones, solid torso, low
fat levels, wide shoulders and a narrow waist;
usually referred to as muscular. Mesomorphs are
predisposed to build muscle but not store fat.
ENDOMORPH
Characterized by increased fat storage, a wide
waist and a large bone structure, usually referred
to as fat, or chunky. Endomorphs are predisposed
to storing fat.
M.E FEATURE
of the body,” said Dohne. Classic physique: absolute off-season you do not want to 3 TIPS FROM
“We all have strong and weak perfect symmetry and get fat. But you want to keep ANDREW
balanced muscles on small your diet pretty much on cue CARRUTHERS
body parts, but the perfect joints. No muscle group should through the off-season. But
Classic physique belongs to overpower others,” Dohne this is where the maturity of a 1It is not ideal for
someone who has identified added. serious bodybuilder comes into bodybuilders to
his weak points and zoomed play. include deadlifts in their
in on them. He has When you are training for competition preparation.
already set in place aesthetics, big, dirty bulking It is a slow process, but The reason is because as
a training regimen phases are probably not staying relatively lean all you are dieting down and
to bring those the wisest approach. In the year round it will be easier your waist is coming in, you
weak points on want to support that and not
par with the “The key to the perfect Classic counteract it. Deadlifts are a
strong body physique is absolute perfect good, compound move, but
parts. Notice I say they build width in the core
on par: that is symmetry and balanced muscles and waist – something the
the key to the on small joints. No muscle bodybuilder, and especially
perfect group should overpower the Classic bodybuilder,
others.” wants to avoid in order to
get a perfect V-taper.
2Your mind determines
your success. Andrew
is often asked by aspiring
bodybuilders, or guys
who feel they are just not
getting anywhere, for advice
on what is holding them
back. In his career and
experience, your mind, your
belief, your passion, your
drive and your desire is what
will separate the boys from
the men. How badly do you
want it? If you want it badly
enough you will make sure
you get it.
3Adjust your training to
suit your body, needs
and weak points. There is
no such thing as a one-size
fits all programme. Do what
works for you. When you
walk onto the stage you are
not asked what split you
did and what rep scheme
you used. If you are good
enough they give you a
trophy and shake your hand.
Your training is how you
got there, and what you
do needs to be the best for
you. You might not know
what works for you based on
your physique – so get an
external, trained opinion.
You may see a perfect
adonis in the mirror. An
expert may see legs that
overpower an upper body.
Learn from the best. Find
someone who is where you
want to be or done what
you want to do. Ask for their
advice. They spend years
building their wisdom – if
you can get an ounce of
wisdom from them, take it
with a grateful and open
mind. It could just be the
tip that saves you turmoil in
the gym.
56 Muscle Evolution
M.E FEATURE IFBB CLASSIC BODYBUILDING INFORMATION LIFTED FROM WWW.IFBB.COM
CATEGORIES:
to keep an eagle eye
on your symmetry 1. U p to & incl. 168 cm Max Weight [kg] = (Height
and proportions. [cm] – 100) + 0 [kg]
To a classic
bodybuilder 2. U p to & incl. 171 cm Max Weight [kg] =
that 400-500 (Height [cm] – 100) + 2 [kg]
grammes of dry,
lean muscle, spread 3. Up to & incl. 175 cm Max Weight [kg] = (Height
across a symmetrical [cm] -100) + 4 [kg]
and proportioned
physique is gold. 4. U p to & incl. 180 cm Max Weight [kg] = (Height [cm]
-100) + 6 [kg]
Training is about proportion.
No single bodypart should 5. O ver 180 cm Max Weight [kg] = (Height [cm] -100) + 8 [kg]
overpower another. “Every
single opportunity I get to train • Note 1: For competitors with a body height of over 190 cm
my weak areas I train them, if up and up to and including 198 cm, the following formula
they are not still sore from the will be used: Max Weight [kg] = (Height [cm] – 100) + 9 [kg]
previous session,” says Dohne.
That is the kind of stealy focus • N ote 2: For competitors with a body height of over 198
it takes to get to the top of the cm, the following formula will be used: Max Weight [kg] =
game. When it comes to diet (Height [cm] – 100) + 10 [kg]
and training, all the principles
you have learnt apply. The shift • Note 3: All of the above mentioned competitors will
in focus comes in keeping the participate in the “Over 180 cm” category.
diet clean all year round, and
avoiding eating and training for 43.2 There is one open category in junior men’s classic
bodybuilding, with the following bodyweight limitations:
“Classic • Up to & incl. 168 cm
Bodybuilding
Max Weight [kg] = (Height [cm] – 100) + 0 [kg]
is an option • U p to & incl. 171 cm
for those who
don’t want to, Max Weight [kg] = (Height [cm] – 100) + 1 [kg]
or can not, build • U p to & incl. 175 cm
extreme levels
of mass. At the Max Weight [kg] = (Height [cm] -100) + 2 [kg]
end of the day, • U p to & incl. 180 cm
every category
in this beautiful Max Weight [kg] = (Height [cm] -100) + 3 [kg]
sport of ours • U p to& incl. 190 cm
has its rightful
Max Weight [kg] = (Height [cm] -100) + 4 [kg]
place, and • U p to& incl. 198 cm
deserves all
the respect Max Weight [kg] = (Height [cm] – 100) + 4.5 [kg]
and recognition • O ver 198 cm
it can get.”
Max Weight [kg] = (Height [cm] – 100) + 5 [kg]
SAMPLE SPLIT ROUTINE FOR A CLASSIC
TRAINEE WITH WEAK OR LAGGING LEGS: sheer mass. shedding fat.
(Again, there is no one-size-fits-all programme out there) Dohne says one must: “Eat “My diet is at the point where
MONDAY: Quads and Hamstrings Clean. Keep it natural, and keep I am growing muscle, but my
TUESDAY: Chest and calves it clean and simple. body fat never increases. This
WEDNESDAY: Back and Biceps takes years to get right but once
THURSDAY: Rest “Everybody’s metabolism is you’ve cracked the code you will
FRIDAY: Quads and Hamstrings 2 different. Start off with the usual always look great and you will
SATURDAY: Delts and Triceps 150g chicken and 150g potatoes train like a machine.”
SUNDAY: Rest 6 times a day. If you are still
• C ardio and abdominals will be done before breakfast 4 hungry after one day increase Classic Bodybuilding is an
the chicken by 50g per meal. If option for those who don’t
times a week. you are still hungry after day 2, want to, or can not, build
increase the potato by 50g each extreme levels of mass. As the
If legs are a strong point, then train weak points on meal. And continue like this until category grows, more and more
Mondays and Fridays (after your rest days). Your body you get it right. opportunities to compete are
will determine what to focus on. Another tactic could be bound to take place. At the end
to train your two strongest parts on the same day, this “For variety you can change of the day, every category in this
allows you to spend more time on your weak areas. your carbs and protein. For beautiful sport of ours has its
instance, you could switch to rightful place, and deserves all
58 Muscle Evolution fish and rice or sweet potato, to the respect and recognition it
the same macro nutrient value. can get. Afterall, only after one
After a month of eating like has been through, or witnessed
this you will have a good idea someone going through, the
of how your body is reacting to physical and mental turmoil
the diet. If you haven’t dropped of competition prep and
enough body fat then increase stepping on stage, will one truly
your cardio and keep the food appreciate and marvel at the
unchanged, or try dropping physiques on display.
your carbs.
If that timeless, classic look
“If you feel you lost some appeals to you then have a look
muscle size, then increase the at the likes of Justin Thacker and
carbs and protein per meal. decide whether you, too, are
And this is how you carry on destined to light up the Classic
until you have the perfect Bodybuilding category. M.E
protocol for gaining muscle and
M.E TRAINING Workout performed by Cobus van der Merwe
Photography by Soulby Jackson (www.skjphotography.co.za)
Elite training seriesPROFILING THE WORKOUTS OF SA’S TOP BODYBUILDERS
COBUS VDWorkout 2:
MERWE’S
BIG GUN
WORKOUT
TEtcctthvrroheeuomeaslnumstmarbeectekoixuodgooetdonifntamfipirS’eitnsavyoesoiEeennunotlxoisiitfsntcthtesohslghuuhAueTaspeofirritrrsarwvtiohtiocewncogaapaleiprv’onssaaewteogbmtiskhiptoSlcmhllsdaeue.estreytlpiipestbreeh,stustaeaer.iikdninlOteddrttMdviaohnegiuaegntrenshitcndelygeou
Tell us a bit about yourself. About Cobus vd Merwe
To relax I like spending time with my wife Dina, and LIVES: Centurion
my two daughters, Chanri (14) and Elri (8). We like to BORN: 9 May 1976
go to the movies, or go out for a pizza or a burger. A PROFESSION: National Product Educator and Sales Executive for
lot of people don’t know this about me but I’m also a
certified Let’s Live Neuro-Linguistic Programming (NLP) Bolus Distribution
Practitioner, and a life coach. The skills that I have TRAINS AT: Lucas Van Der Merwe Private Gym
learned by doing these courses have made a huge
difference in my mental approach during my 2013 TRAINING FOR: 20 years
contest prep. It was definitely my so-called “secret COMPETING SINCE: 1997
weapon”. COMPETITION WEIGHT: 105-110kg
What training principles do you follow? OFF-SEASON WEIGHT: 115-120kg
I always train until muscle failure. To achieve this I will PROUDEST COMPETITIVE ACHIEVEMENT: 2013 IFBB World
use drop sets, super sets and rest pause sets. I also like
to combine push and pull exercises, so I often train chest Championships silver medal
and biceps together, and back and triceps together.
60 Muscle Evolution
M.E TRAINING
Barbell curl and standing hammer curl super set
• SET 1: 8 reps per exercise (Barbell curls – 30kg + hammer curl - 20kg)
• SET 2: 10 reps per exercise (Barbell curls – 40kg + hammer curl - 23kg)
• SET 3: 12 reps per exercise (Barbell curls – 50kg + hammer curl - 26kg)
• SET 4: 15 reps per exercise (Barbell curls – 60kg + hammer curl - 30kg)
• SET 5: Drop set to failure per exercise (Barbell curls – 30kg + hammer curl - 15kg)
Barbell curl
HOW TO DO IT: Grip a straight
bar with a shoulder-width
underhand grip. With your
elbows at your sides, raise the
bar up until your forearms are
vertical. Lower the bar back
down until your arms are fully
extended.
MUSCLES TARGETED:
• P rimary: Biceps Brachii
• S ynergists: Brachialis,
Brachioradialis
• S tabilisers: Anterior Deltoid,
Upper and Middle Trapezius,
Levator Scapulae and Wrist
Flexors
FORM TIP: You can also FORM TIP:
perform alternating When your
hammer curls. elbows
are fully
62 Muscle Evolution flexed they
can travel
forward
slightly,
allowing
your
forearms
to be no
more than
vertical.
Standing hammer curl
HOW TO DO IT: Hold two dumbbells
at your sides. Stand upright with your
knees slightly bent. Position the two
dumbbells with your palms facing in,
and arms straight. With your elbows
at your sides, raise both dumbbells
up until your forearms are almost
vertical and your thumbs are facing
your shoulders. Return to the starting
position and repeat.
MUSCLES TARGETED:
• P rimary: Brachioradialis
• S ynergists: Brachialis, Biceps Brachii
• S tabilisers: Anterior Deltoid, Upper
and Middle Trapezius, Levator
Scapulae, Flexor and Extensor Carpi
Radialis
www.muscleevolution.co.za 62
M.E TRAINING
Competitive career history:
• 1997 IFBB Gauteng North Junior Middleweight - 1st place
• 1998 IFBB Gauteng North Men’s Light-heavyweight - 1st place
• 2002 IFBB Mr Egoli Heavyweight and Overall winner
• 2002 IFBB SA Heavyweight - 1st place.
• 2004 IFBB Muscle-mania Heavyweight - 1st place
• 2004 IFBB Boksburg Heavyweight and Overall winner
• 2006 IFBB Gauteng North Heavyweight and Overall winner
• 2011 IFBB M&M Classic Heavyweight and Overall winner
• 2011 IFBB Gauteng North Heavyweight and Overall winner
• 2011 IFBB World Championships Super-heavyweight – 9th place
• 2013 IFBB H&H Classic Heavyweight and Overall winner
• 2013 IFBB SA Championships Super-heavyweight - 1st place
• 2013 IFBB World Championships Super-heavyweight - 2nd place
Double bicep cable curl
• 4 X REST PAUSE SETS: HOW TO DO IT: Attach a stirrup
10 reps - pause for 10 sec – attachment to each high pulley
10 reps - pause for 10 sec – cable on a crossover pulley
10 reps machine. Stand between the two
towers with your feet shoulder-
width apart. Grip each handle and extend your arms out to your
sides to form a Y-shape, with your palms facing up. Curl your arms
toward your shoulders. Laterally rotate your forearms so that your
palms are facing your shoulders at the top of the movement. Keep
your elbows in place and slowly return to the starting position.
Repeat for the required reps.
MUSCLE TARGETED:
• P rimary: Biceps Brachii
• S ynergists: Brachialis, Brachioradialis,
• S tabilisers: Upper and Middle Trapezius,
Levator Scapulae, Wrist Flexors
FORM TIP: Try keep your One arm dumbbell concentration curl
upper arms as still as
possible, focusing on • S ET 1: 8 reps (15kg) HOW TO DO IT: Sit on bench holding a
squeezing your biceps as • S ET 2: 10 reps (20kg) dumbbell between your feet. Place the
your hands approach your • S ET 3: 12 reps (22kg) back of your upper arm on your inner
shoulders • S ET 4: 15 reps (25kg) thigh. Lean into your leg to raise your
64 Muscle Evolution
elbow slightly. Curl the dumbbell up to
the front of your shoulder. Lower the dumbbell back down to the
starting position, until your arm is fully extended.
MUSCLES TARGETED:
• P rimary: Brachialis
• S ynergists: Biceps Brachii, Brachioradialis
• S tabilisers: Upper and Middle Trapezius, Levator Scapulae,
Obliques, Erector Spinae, Wrist Flexors
M.E TRAINING EZ bar skull crushers
EZ bar skull crushers and overhead HOW TO DO IT: Lie on a bench holding an EZ bar
dumbbell extensions super set overhead with an overhand grip, above your shoulders,
with your arms extended. Lower the EZ bar down to your
• S ET 1: 8 reps (EZ bar – 30kg + dumbbell extensions - 40kg) forehead by bending your elbows. Extend your arms to
• S ET 2: 10 reps (EZ bar – 40kg + dumbbell extensions - 45kg) return to the starting position and repeat.
• S ET 3: 10 reps (EZ bar – 50kg + dumbbell extensions - 55kg) MUSCLES TARGETED:
• S ET 4: 12 reps (EZ bar – 60kg + dumbbell extensions - 65kg) • Primary: Triceps Brachii
• Stabilisers: Anterior and Posterior Deltoid, Pectoralis
Major, Latissimus Dorsi, Teres Major, Wrist Flexors
FORM TIP:
Slow the
descent
of the EZ
bar as it
approaches
your
forehead.
Overhead dumbbell extensions FORM TIP:
Position your
HOW TO DO IT: Hold a dumbbell overhead with both hands under the wrists closer
inner plate using a diamond-shaped grip. With your elbows overhead, together to
lower your forearms behind your upper arms by flexing your elbows. keep your
Flex your wrists at the bottom of the movement to stop the dumbbell elbows from
from hitting the back of your neck. Raise the dumbbell back up by flaring out
extending your elbows while hyperextending your wrists. too much.
MUSCLES TARGETED:
• P rimary: Triceps Brachii
• S tabilisers: Anterior Deltoid, Pectoralis Major, Wrist Flexors
66 Muscle Evolution
ON SALE NOW!
LIVE LIFE LOOKING AND FEELING GREAT!
M.E TRAINING
FORM TIP: Rope pushdowns
Your elbows
can travel up • SET 1: 10 reps HOW TO DO IT: Face the
a few inches • SET 2: 12 reps high pulley and attach a rope
at the top of • S ET 3: 12 reps attachment. Grasp the ropes
the movement. • S ET 4: 15 reps with your palms facing one
Stay close • S ET 5: Drop set another. Position your elbows
to the cable
throughout by your sides. Extend your
the movement arms downwards while pronating your forearms so
to provide that your palms are facing backwards at the bottom
resistance at of the movement. Squeeze your triceps at the
the top of the bottom of the movement before returning to the
motion. starting position by flexing your elbows.
MUSCLE TARGETED:
• P rimary: Triceps Brachii
• S tabilisers: Latissimus Dorsi, Teres Major,
Posterior Deltoid, Pectoralis Major and Minor,
Lower Trapezius, Rectus Abdominis, Obliques,
Wrist Flexors
Dumbbell kickbacks FORM TIP: For a
greater range of
• S ET 1: 10 reps (15kg) motion position
• SET 2: 12 reps (15kg) the elbow of your
• S ET 3: 12 reps (15kg) upper arm slightly
• S ET 4: 15 reps (15kg) higher than your
HOW TO DO IT: Kneel over a shoulder.
bench with one arm supporting
your body, and the other holding
a dumbbell with a neutral grip.
Position your upper arm parallel
to the floor. Extend your arm
back and up until it is straight.
Return to the starting position
by flexing your elbow and repeat
for the required reps. Continue
with the opposite arm once you
have completed a set.
MUSCLES TARGETED:
• P rimary: Triceps Brachii
• S tabilisers: Posterior Deltoid,
Latissimus Dorsi, Middle and
Lower Trapezius, Rhomboids,
Extensor and Flexor Carpi
Ulnaris M.E
68 Muscle Evolution
BABEM.E Interview by Andrew Carruthers, Editor-In-Chief
Photography by Cindy Ellis – www.cindyphoto.co.za
Jenadine
HAVENGA
JENADINE HAVENGA BURST ONTO THE COMPETITIVE SCENE IN 2013, AND THE
INDUSTRY IS A FAR BETTER PLACE WITH THIS BUBBLY, DRIVEN PERSONALITY
ON STAGE. With just two months of competing under her belt she is already a
serious contender on the local Bikini stage thanks to her incredible physique,
bubbly personality and dominant stage presence... and it
doesn’t hurt that she’s drop dead gorgeous too.
Do you always order cupcakes and having quit my corporate career to live my
champagne at photo shoots? dream in the health and fitness industry. I’m
Only when I know I’m about to be featured also a proud mom of a two year old.
as the babe in Muscle Evolution magazine! You made quite an impact on the local
It’s something that should be celebrated bodybuilding and fitness scene in
and, as I’ve told you before, I do as I please. 2013. Tell us a bit about how you
Why did you pitch up so late? Is that how got involved in the sport and
you roll at photo shoots? what inspired you to step on the
You told me you wanted “breathless” hair - competitive stage.
that takes time to create. Besides that, it’s a In 2008 I bought my first Fitness
bad habit. We had a yearly competition at magazine, and was absolutely
school where we got nominated for awards in awe with Ava Cowan, who
like “best legs” or “best personality”. I never was on the cover. Competing
won anything until, finally, one year I heard was something I’ve always
my name being nominated. I was really wanted to do, and in
excited until I heard it was for “latest of the 2013 I just decided to
latecomers” award. So, as you can see, it’s a start focusing on
legacy problem. my dreams. I’m
What was your favourite part of
the shoot? “Competing was something I’ve always
Having champagne, of course, and lying on wanted to do, and in 2013 I just decided to
the piano trying hard to create the perfect start focusing on my dreams. I’m someone
pout, while trying not to laugh at your poor who never wants to ask myself “what if”,
excuse for piano playing skills.
Okay, enough with the sass. Let’s get so I go out and do it instead.”
down to business. Why don’t you tell our
readers a bit about yourself?
I’m rebellious, stubborn, and I’m very
independent. I’m also a hard worker, so
when I set my mind on a goal I don’t give
up. I don’t plan ahead, I’m open minded,
and I don’t like to judge people. I have
a very kind heart, but at the same time I
shouldn’t be messed with. I perform best at
the last minute, and I’m not impressed by
money or status. I rather prefer attitude and
confidence. I’m a small town girl from Graaff-
Reinet, who left for Pretoria with big dreams
as I always knew I was different from the rest
at school. At the moment I’m a hairdresser,
70 Muscle Evolution
someone who never wants to ask myself exercises with me in the same format. Athlete
“what if”, so I go out and do it instead. He always changes things up so that I stats
Tell us about some of your competitive never know what awaits me when I get
achievements last year. to training. He keeps it interesting, and Lives:
I started in August 2013 at an IFBB Springs knows exactly where a woman’s weak Pretoria
event, where I placed third in the Fitness areas are so that we can focus on them. I Profession:
Bikini division. I then entered NABBA do a lot of weight training, but don’t Hairdresser and SAF
Provincials and placed second. From go too heavy. We prefer more (Serious About Fitness)
there I went through to the NABBA SA volume instead. brand ambassador
Championships, where I placed fourth. Do you have a favourite Training since:
I also entered the Chaz Classic and body part to train? And March 2013
managed to place first in the Toned Bikini what are your favourite Competing for:
division, and third in the Overall line- exercises? 2 months
up. I then went through to the WPF SA My favourite body parts Competition weight:
Championships and managed to secure are my legs, glutes and
second place in the Toned Bikini division. bum. My favourite 51kg
This all happened in the space of just two exercises are definitely Off-season weight:
months. My last show was Body Beautiful, gliders. I do them with
where I managed to take third place. 5kg dumbbells and 53kg
What can we expect from you in the glide into 45 degree
near future? reverse lunges.
My aim last year was to get a feel for the How do you
stage. This year I’m going to be a bit more structure your
serious with my approach. I’m working on competition diet?
my weak areas and my body has improved I start my prep two
rapidly since my first competition. I’m weeks before a
therefore looking forward to the year competition. Stiaan
ahead. You’ll definitely see me in my best usually checks my
shape ever. You may even see me as a measurements first,
brunette, because that’s how I roll! and then decides
What style of training works best on my diet. When
for you? I started my diet
was very hard as
My trainer Stiaan never does the same it had almost
www.muscleevolution.co.za 71
M.E BABE no carbs. However, as I have improved it “Stop using
has become less strict, and is therefore work and kids
72 Muscle Evolution easier to maintain. as an excuse
How do you eat during the off-season? for not being
I still try to maintain my body, so I able to train.
generally have a low carb day followed by
a no carb day. This also depends on my It only takes
measurements, and what Stiaan decides. an hour of your
When can we expect to see you on stage day. And these
again, and at what shows? aren’t excuses
I plan to compete in the IFBB and WBFF
shows this year. for not being
disciplined
Run us through a typical day enough to follow
in your life. your diet either.”
I generally wake up at 05h00
and go for a run. I then pack Munro’s legs and glutes, Andrea Brazier’s
bags, prepare food for the day, upper body, and Laura Prestin’s face.
drop my toddler off at school, Tell us about some really bizarre things
and set off to train with my coach. you’ve seen in the gym.
Other than me, the men who train in
After that it is off to work. I then pick denims, and throw weights round while
up my daughter, and we go grocery screaming as if that really helps are
shopping and spend time together. Then hilarious. I also have a laugh at people
we’re off home where I continue being who look at themselves way to much in
a mom until she’s in bed. There are just the mirror, or those who come to gym at
enough hours in my day. 05h00 in the morning wearing full make-
What supplements do you use? up and jewellery. I also love those who
I use CLA, L-glutamine and whey sing out loud along with their iPods.
protein.
What’s your favourite cheat meal?
I don’t really have a cheat meal, but
when I indulge it’s chocolate, cupcakes
and vanilla lattes from Seattle.
There are many women out there who Being easy on the eyes you’re obviously
would like to have a physique like no stranger to bizarre male behaviour.
yours. What advice do you have for What is the worst pick up line you’ve
them? ever heard?
Stop using work and kids as an excuse for In terms of pick up lines, I honestly think
not being able to train. It only takes an men have lost their creativity. Otherwise
hour of your day. And these aren’t excuses I’m not easily impressed these days. Guys,
for not being disciplined enough to follow don’t start with “so, have you got BBM or
your diet either. It’s your body, and your WhatsApp?” or “wow, you’re so beautiful”.
house. Respect yourself. What ever happened to a confident “hi, my
Which local or international name is …”?
competitors do you admire or draw You’re also no stranger to stalkers. Why
inspiration from, and why? don’t you share a few stories with us?
Internationally I have huge respect for I have had photos sent to me that I would
Ava Cowan. She makes muscle look sexy! rather not comment on. I’ve been followed,
I also love Justine Munro’s glutes and harassed at work, and at the gym. I’ve also
hamstrings. Locally I would say that I received letters stating that the sender will
admire Jaco de Bruyn, because he inspired commit suicide if I don’t reply. It can all get
me by never giving up on his dream. a bit hectic.
What do you think makes the perfect What do you enjoy doing if you’re not
female physique? in the gym?
Symmetry with an athletic build that Spending time with my little girl or my
still looks feminine and sexy. I think the friends, or drinking vanilla lattes at Seattle.
perfect female body would be Justine I prefer to be at home watching music
www.muscleevolution.co.za 73
M.E BABE “When I’m out
running it’s me
videos most of the time, and I don’t really time. That’s when
have time for anything else. I feel free and can
Where is your favourite place on earth? clear my head.”
When I’m out running it’s me time. That’s
when I feel free and can clear my head.
I love the outdoors, and I love my music
too. I can run for hours. Other than that,
relaxing in a bubble bath is bliss.
If you could fly to any destination in the
world where would it be?
I don’t really care or plan ahead.
Melbourne? Egypt maybe?
You’re no stranger to standing in front
of the camera. Tell us about some of the
cool shoots you’ve done in the past.
My favourite would have to be a five
o’clock in the morning shoot that took
place in a junk yard. It was cold and
raining, but the pics were amazing.
What’s in your gym bag?
Well, not a towel today. My head has
been occupied lately, so I tend to forget
everything. I always pack extra gym gear
because I never know if I might train again
after work. There will always be an iPod,
sweat towel, water bottle and my gliders
in my bag.
We see you posting all sorts of music
on social media. What is your favourite
type of music at the moment?
Music for whatever mood I’m
in. Whatever gives me energy
and motivates me. I’m a big fan
of Dizzy Cam, and Katie Perry -
her music is always positive and
inspirational. I also love rap, rock
and dance, it just depends on my
mood.
Tell us something not many people
know about you.
I almost never train abs, I hate photos,
and I am very shy. I also hate people
who think they’re special or boast to
much.
Any famous last words?
You only live once, so make it count! M.E
“This year I’m
going to be a bit
more serious with
my approach. I’m
working on my
weak areas and my
body has improved
rapidly since my
first competition.”
74 Muscle Evolution
M.E SUPPLEMENTS By Pedro van Gaalen, Managing Editor
ISNUTRPAP-LWEOMREKNO
RATTTHIOAISNCAPLLOOESPSUAUEPNLRPDALLREOSMCCOAIEKETNNAETCTGSEOTHRBYEEHOIFNDhbbuytepouhnorrdiidueolnydertbgaeerbusrsirone,itlsdaodfahynpeinandwtedkgiixmnepkpag.iriesscaTorekhctifsehstihsinetycuacopepmreurstosarastacnhmatst-eiepussexhapsenecyintkrislarsceeieboibnsciolnaeocelicghlicwlnkyesrshed’–eudeaciwlynbibonhipyvtleihrewtsonerychtyyeiitwecpooinonhruaorc,olbsceadrtsemoaomospnorfsabdn.esgixosnse-ugtrrecositsthieendrg
owever, a growing body
Hof research now shows
that the consumption of highly
bioavailable protein or amino
acids during a workout also
offers significant benefits – from
muscle sparing, to enhanced
recovery and optimal tissue repair.
As such, this segment of the
supplement market has grown
prodigiously over the past few
years, with countless products
on offer, delivering everything
from essential amino acids to
performance-boosting energy
substrates.
However, as is always the case,
human physiology is complex
– a number of factors influence
your body’s ability to ingest,
assimilate and utilise ingested
macronutrients. These factors
include digestion, peripheral
blood flow and the efficiency of
your internal ‘transport’ system.
The real questions are, what
should an intra-workout product
contain, can intra-workout
products replace post-workout
supplements, and is intra-workout
supplementation always required?
Here are the key elements to
consider regarding intra-workout
supplementation:
76 Muscle Evolution
TUATTIONDAONTBTUOWOIBNOTBLTHEEIRSF-CAADIMY-AOWPOIRSRLOUEEAERFR-AWKWUROPHLOERUERYOUNTKOSDOUYYIUOUONDCUTUGOTANSTNNA.E’TDKEED
MECHANICAL WABSORPTION RATES
DIGESTION AND hile free-form BCAAs generally
bypass first-pass splanchnic
MBIOAVAILABILITY (intestinal) metabolism and are rapidly
echanical digestion refers to the absorbed into and transported by the
actual process of digesting food, blood to working muscle cells, your
which requires sufficient blood flow body is only able to efficiently deal
to these organs to complete. During with so many free-form amino acids
the digestion process, nearly 25% of at a time. You should therefore make
your blood travels to the gut to facilitate a distinction between intra-workout
the breakdown of ingested food – and products that contain free-form and
supplements. This obviously has an impact peptide-form amino acids as they use
on the amount of blood available to different digestion pathways – the
working muscles, which negatively impacts neutral and peptide transport systems
performance. In addition, when training respectively.
at a really high intensity your body is not
able to divert peripheral blood flow (blood However, large doses of amino acids
delivered to the extremities to facilitate in either form can overwhelm these
physical activity) to the digestive system. systems, leading to lost amino acids,
This can lead to gastrointestinal discomfort, and gastrointestinal discomfort. As such,
including cramping, which could a number of manufacturers are now
conceivably end your training session. producing blended products, which
may also utilise a third transport system
You also need to carefully consider your to improve absorption efficiency even
intra-workout protein source based on further. By binding amino acids with an
your digestive system’s ability to digest ethyl ester the lipophilic transport system
it. Lactose intolerance, IBS and other can also be used to effectively absorb
common conditions associated with amino acids through the digestive system,
sub-optimal digestion can affect protein by taking some of the load off the other
absorption, and can lead to serious transport systems.
discomfort during training.
YOU NEED TO
For these reasons a suitable intra- CAREFULLY CON-
workout product should contain highly SIDER YOUR INTRA-
bioavailable sources of protein. This WORKOUT PROTEIN
may include hydrolysed whey protein, SOURCE BASED ON
as it is partially pre-digested (enzymatic YOUR DIGESTIVE
breakdown) during the manufacturing SYSTEM’S ABILITY
process. However, most intra-workout
products available today contain Branched TO DIGEST IT.
Chain Amino Acids (BCAA), as this is the
simplest form of protein – free-form or
peptide-form amino acids.
ADELIVERING AN ENERGY BOOST
lmost all intra-workout supplements available today have been designed
to maximise your performance during training. This is achieved through
the use of substances commonly found in pre-workout supplements, including
nitric oxide to boost vasodilation and the delivery of nutrients to working
muscles, fast-acting carbohydrates, glutamine, beta-alanine, stimulants to boost
your energy and efficiency, creatine, electrolytes, and an assortment of other
workout performance potentiators.
However, for that exact reason, if you are using both a pre-workout and an
intra-workout you need to be careful of the formulations. You can very easily
double-dose if you take two similar products. As such, it pays to research the
products you are using, and stick to a simple amino acid blend for your intra-
workout supplement if you already use a pre-workout.
M.E SUPPLEMENTS
DEBATING THE NEED FOR CARBS “BCAA
While during-event ADMINISTERED
supplementation has been used resistance training sessions per week.
This sample is more representative of the BEFORE AND
extensively in the world of endurance readers of this magazine, which should FOLLOWING
sport, the formulations used there make the study’s findings more relevant. DAMAGING
differ greatly from the products that Blood samples were taken before, during RESISTANCE
bodybuilders should be using. The and after exercise to measure, amongst EXERCISE REDUCES
greatest difference is the inclusion of other markers, glucose and insulin levels. INDICES OF
carbohydrates in product formulations. The study found that at all time-points MUSCLE DAMAGE
While there is scientifically proven glucose was found to be significantly AND ACCELERATES
benefit of ingesting a carb source during higher after ingestion when compared RECOVERY IN
extended bouts of endurance exercise to the control group. And while the RESISTANCE
(longer than an hour), seldom do weight training led to an increase in cortisol TRAINED MALES.”
training sessions exceed 60 minutes in production, there wasn’t any significant
total workout time. difference between the carb and placebo DINSULIN SENSITIVITY
As such, there is a great deal of debate groups. This seemingly dispels the espite what the studies have shown,
around the need for carbs in intra- theory that carb ingestion during weight another key consideration with
workout supplements. training can enhance the natural cortisol regard to the use of carbohydrates in
Regardless, there does seem to be a response – a theory that has been intra-workout supplements is the effect
strong case for the inclusion of carbs expounded by many in the industry over they have on insulin. During training your
from a few scientific studies. For instance, the years. body becomes highly insulin sensitive. This
a clinical study conducted at the School However, de Olivera Quirino and his is due to the massive metabolic demands
of Human Studies at Australia’s Charles team did find that insulin levels after that a heavy, high volume weight lifting
Sturt University by Bird et al. analysed training were approximately three programme imposes on your body. You
the effects of an intra-workout solution times higher in the carb group than therefore use more muscle glycogen,
that contained a 6% liquid carbohydrate the placebo group. The researchers which increases glycogen re-synthesis and
concentration and 6g of essential amino concluded that carb ingestion before the storage capacity of your muscle cells,
acids. The test subjects consumed the and during weight training “does not thereby promoting enhanced glucose
solution during their workouts and were affect catabolic activity, but provides an uptake.
evaluated for hormonal and muscular important anabolic muscle stimulus”.
adaptations, as well as biochemical Again, what this means in practical Muscle contractions also have a positive
responses over a 12-week period. When terms is that an intra-workout effect on the protein mechanism that
compared to the placebo group, the test supplement that contains amino acids gets glucose into cells, supporting insulin
subjects added more than double the and a source of carbs can materially sensitivity. For instance, a study conducted
muscle (9.04 vs. 3.97 lbs.). The study also impact on your anabolic response to on pre-diabetic individuals who followed
found that muscle fibre expansion across training. However, it will impact on your four different weight training protocols
type-I, type-IIa and type-IIb muscle choice of post-workout recovery drinks. found that all groups experienced
fibres also significantly increased, and With insulin levels three times higher, improved fasting glucose and insulin
the solution could significantly blunt the as shown in the study, there is no need sensitivity when compared to the control
exercise-induced cortisol spike. for a protein-carb post-workout shake. A group – most for up to 23 hours after the
A more recent study, conducted at pure whey protein supplement should exercise session had ended.
the University Federal of Paraíba in Brazil suffice. The last thing you want to do
by de Olivera Quirino et al. in 2012 also after training is send your insulin levels As such, any 'dump' of high glycaemic
supports the use of carbohydrates during soaring as this can lead to excess weight index (GI) carbs into your system during
weight training. However, where Bird et gain and fat storage. training will result in an insulin spike at
al. had recruited previously untrained In the next section we will see how a time when you body least needs this
subjects for their study, de Olivera insulin considerations affect the debate hormone. This can lead to glycogen 'spill
Quirino and his team picked seven around the need for carbs during a over' and excess fat storage due to the
healthy young men (BMI 25.4kg/m²; age workout. It comes down to managing free-form glucose circulating your system.
27.3y) who had been training for at least your needs with careful consideration of So, if your pre-workout nutrition plan is
six months with a minimum of three the available information. spot on, and you training session doesn't
exceed 60 minutes, then the value of
While there is carbs in your intra-workout supplement
scientifically proven is debatable. The key factor to consider
benefit of ingesting in this instance is the type and amount
a carb source during of carbohydrates in your product. From
extended bouts of all available information, including that
endurance exercise from the study, a 6% carb solution was all
(longer than an hour), that was required to improve the anabolic
seldom do weight response to weight training.
training sessions exceed
60 minutes in total TRECOVERY
workout time. here is little doubt that the greatest
benefit to endurance athletes from
intra-workout supplementation of
both a protein and carb source relates
to recovery. However, the benefit of the
inclusion of protein is really only seen over
78 Muscle Evolution
multi-day events according to specialists DIN CONCLUSION
interviewed by this author. igestion, energy boosters,
carbohydrates and insulin
However, many people overlook the sensitivity are all important factors
fact that bodybuilding is, in essence, when you consider your training blocks
a perpetual multi-day event, where as a whole - repeated bouts of high-
athletes generally train six days a week, intensity, heavy-load weight lifting.
sometimes twice a day. In such instances
this intra-workout supply of essential For these reasons the supplement
amino acids, and glycogen through these strategies you employ before, during and
specially formulated products can have a after are vitally important. The important
significant effect on recovery over time. element is to consider them in totality, not
in isolation. Determine the total amount of
While not specific to intra-workout protein and carbs you will ingest when you
supplementation, a study published combine the nutritional values of your pre-
in The Journal of the International workout, intra-workout and post-workout
Society of Sports Nutrition stated supplements. You also need to carefully
that researchers had found “BCAA consider the form of the carbs and proteins
administered before and following contained in your products. By doing so
damaging resistance exercise reduces you will optimise your anabolic response
indices of muscle damage and by ensuring the optimal absorption of the
accelerates recovery in resistance trained amino acids you are delivering during your
males.” Researchers also found significant training, and limit any factors that may
reductions in muscle soreness, and an detract from your performance in the gym,
increase in maximum muscle power and ultimately your results afterwards.
output.
CA fAinRalDcIoOnsAidNerDatioINn:TRA-WORKOUT
SUPPLEMENTS
Anumber of bodybuilders choose
to do medium-intensity steady exercise. If glycogen levels are
state cardio in a fasted state to help optimal, up to 10% of your energy
can come from amino acids derived
reduce subcutaneous fat stores. For from muscle tissue. However, if you
obvious reasons this approach can ingest free-form amino acids you can
be very catabolic, so many athletes spare muscle tissue by offering an
choose to sip on an amino acid alternative fuel source.
supplement, mixed with water, while In the same manner,
they walk on the treadmill these free-form amino
or pedal on the stationary acids will prevent
bike. the need for fat
While this approach metabolism during
does work due to the medium-intensity
fact that in the absence steady state cardio if
of sufficient stored or you sip on an amino
ingested glycogen your acid intra-workout
body will revert to fat drink. It is therefore a
or muscle for energy, Rather err fine balancing act to
on the side
when you ingest free- of caution tap into fat stores while
form amino acids your and limit the limiting muscle loss
body will use them as an duration of your when doing any form
fasted-state
energy substrate instead of cardio to limit of training in a fasted
stored fat, as they are more muscle loss, and state. Rather err on the
bioavailable at the time. have a post- side of caution and limit
workout protein the duration of your
This processes, known drink on hand fasted-state cardio to
as gluconeogenesis, can to assist with limit muscle loss, and
convert stored muscle recovery.
into glycogen, which have a post-workout
is part of the catabolic protein drink on hand to
process induced by intense assist with recovery. M.E
M.E RESEARCH By Josh Hodnik
FULVESTRANTDRUG FILES:
IS IT SAFER THAN NOLVADEX?
T he way anabolic steroids
and other performance the first pass the medication is transported
enhancing drugs (PEDs) are through the blood to other tissue where it is
used today, compared to absorbed. Some of the drug will continue on
when they were first introduced to and will require a second pass through the
the sporting world many decades liver. Injectable medications bypass first-pass
ago, has changed dramatically. Today metabolism as they are delivered directly
there is a much better understanding of how to the bloodstream, where it will only go
these chemicals work, and there are also through the second pass process. As they
more drugs available. In the ‘70s and ‘80s a avoid the first pass, most injectable
bodybuilder’s steroid cycle generally consisted medications are less likely to cause
of testosterone, methandienone, nandrolone, liver toxicity.
and methenolone enanthate - when it was
available. But what if there was
a drug available in an
During this time, the most common anti- injectable form that
oestrogen used was Nolvadex, and there was could control the
really not much else available to combat the oestrogen-related side
elevated oestrogen levels that accompany effects that arise from
steroid use. This was a time before Arimidex, anabolic steroid use?
Letrozole, and the other anti-oestrogens that The truth is that an
are common today, including Fulvestrant, injectable medication
which looks (to me) to be one of the safest and that is effective in
most effective. eliminating excess
oestrogen does exist,
Bodybuilders who take anabolic steroids and it’s known as
are always looking for that new steroid or PED Fulvestrant. This drug
that will yield the largest reward, but they was first introduced
also want minimal side effects. Often times a as a medication to
bodybuilder will take high doses of testosterone treat breast cancer
or other steroids in an attempt to pack on more over a decade ago,
muscle mass, and will then add other drugs and it has also been
like Arimidex or Exemastane to reduce the used to treat women
associated rise in oestrogen levels and limit with breast cancer
the side effects. Taking oral steroids such as who did not respond
Anadrol, Winstrol, or Dianabol are also known well to treatments with
to tax the liver, which is usually a concern to oral Tamoxifen. It is in
anyone taking these compounds. However, the a class of medications
potential dangers of long-term administration called oestrogen receptor
of anti-oestrogenic or anti-aromatase drugs antagonists, which means it
have been almost completely ignored. is able to eliminate the action
of oestrogen by blocking
Tamoxifen (Nolvadex) has been shown available oestrogen receptors.
to greatly increase the risk of fatty liver
disease. Recent human studies have shown A 250mg monthly injection
that tamoxifen-treated women had three of Fulvestrant has shown to be
times the risk of developing liver disease, as effective at lowering oestrogen
which appeared as soon as three months in the body as 1mg of Arimidex or
after commencement, at doses of only 20mg 2.5mg of Femara per day. This drug
per day. Nolvadex was first developed to was first marketed under the trade
treat breast cancer in women, and there is a name Falsodex, and even though
favourable trade-off when risking liver disease the studies behind the drug have
to treat breast cancer. However, this trade-off is panned out well, a hefty price tag
certainly not favourable when the medication has slowed the momentum of this
is not being taken to treat a potentially deadly drug. Treatment using Falsodex
disease. has a cost that is about ten
times greater than Arimidex or
The body metabolises oral and injectable Femara. As with most drugs,
medications differently. This is the primary when the original patent
reason why Nolvadex, and other oral anti- expires on Falsodex, a
oestrogenic/anti-aromatase drugs, have the generic version will be
potential for liver toxicity. Oral medications available, which will
require first-pass metabolism, where it is greatly reduce the
metabolised in the gut and the liver before price. M.E
being delivered into the bloodstream. After
This article has been republished with permission from VPX Sports –
check out their newly designed homepage on www.vpxsports.com for more articles like this one, uploaded daily.
82 Muscle Evolution
AUTHORISED S.A. DISTRIBUTOR: NU SUPPLEMENTS:
MOHAMMED. TEL: 014 533 0482 or CELL: 082 441 3449
M.E PROFILE Photography by Ben Myburgh (www.benmyburghphotography.co.za)
ATHLETE SPOTLIGHT
CatheriDnE WeETATHLETE
LSTATS:
AST YEAR WILL UNDOUBTEDLY
BE REMEMBERED FOR THE SHEER
NUMBER OF BREAKTHROUGH
PERFORMANCES A NUMBER OF
Lives: Durban, KZN ROOKIE OR NEWCOMER ATHLETES
Born: 02/05/1987 in Mauritius DELIVERED. One such athlete is Catherine de
Profession: Personal Trainer Wet, who, after winning the Overall Miss Bikini
Training for: title at the NABBA SA Nationals, went on to
Recreationally for 6 years place a credible fourth at the NABBA/WFF World
Competing for: Championships in her first year as a competitive
Less than 1 year athlete. Having achieved so much already, 2014
Competition weight: 50.5kg promises to be a massive year for Catherine.
Off-season weight: 56kg
Proudest competitive As a relative newcomer to the sport not too many of
our readers know much about you. Why don’t you fill
achievement: them in on who you are?
• NABBA SA National
Championships Miss Bikini I’m outgoing, bubbly and cheerful, but I can also be
brutally honest sometimes. I’m also a very private person,
Overall Champion 2013. and will always do things my way before I ask for any help.
• NABBA/WFF World
Championships - 4th Women’s I’m quite compassionate, sometimes too much though.
Performance division. I don’t like to surround myself with negative energy as it
tends to rub off on me. I love my job as a personal trainer,
and I am so happy to have found a passion for it. I was a
jockey’s daughter, which accounts for my lack of height at 1.57m. But, thanks
to my dad’s genes I’ve been blessed with some quality muscle. I’m super-
determined and focused on what I want, and I never give up until I get it.
I love to bake and read recipe books, and always
seem to bake after pre-judging in anticipation of
a sweet breakfast the next day - I have a serious
sweet tooth. I consider myself a one-of-a-kind
individual, and certainly not a follower. I prefer
to discover things on my own and if I make
mistakes I learn from them, and carry on
until I get it right.
What was it that enticed you on to the
competitive stage last year?
I was always a chubby
teen, so when I finished
high school I decided
to join a gym and
84 Muscle Evolution
M.E PROFILE
shed the extra kilos. I carried
on training and then met my
husband, Donovan. We both
followed the same healthy, fit
lifestyle routine. Then, about
two years ago, I decided I
needed a change of career.
I studied for a Diploma
in Exercise Science and
enjoyed it so much that I
even received distinctions.
I’ve always watched the
local fitness competitions,
especially when my hubby
did a few, but I didn’t
think about competing
myself until I became a
fitness professional. After
qualifying as a personal I’M LIVING PROOF THAT NOTHING IS IMPOSSIBLE!
trainer I decided to enter YOU JUST NEED TO BELIEVE IN YOURSELF, STAY FOCUSED,
my first serious fitness BE DETERMINED AND ENJOY THE RIDE.
competition, which took
place in July last year, to
become more recognisable
in the fitness industry. I also wanted to show
my current and prospective clients that I
practice what I preach. My coach, Cindy protein-packed, carb-loaded breakfast, and look, which I find appealing. The perfect
I can’t go without my morning coffee. If I female physique should definitely have
Marshall, noticed my ‘potential’ and gave me have a gap I do a cardio session or wake up strong legs, a firm booty and shapely
the tools I needed to achieve what I have in earlier for cardio as I get closer to a comp. calves.
such a short timeframe.
I then train my morning clients, which is
followed by another cup of coffee while Which local or international athletes
HyIpawaioslodlntberuyiuweudtuogophramprmefrdestuiar.brbsdoesniaIobsyetceyaielretnadtailoclsiotaioslouoinsnniosin,lnghyaddnkat.g?nohoeltWeutdertwxatirlh-letadyaeslreroiloeeebnckntrtuaieiisnnoIpdarlelgglfrmscilsefo,co,iltTsianutw,las.lRrtnI,ecdIhoXlaghsiiiifnnocmestiahcndusbhyposwttouerppwahpaftierrettovogIoehnrrylreenaski.aakticoatoaermheusdnettvIdyostegr,wsmareaosietlneimoaxinkneeggr I read the morning paper. I train again at inspire you and why?
midday with weights. I consume all my Jen Jewel inspires me. She comes across
meals while training clients throughout as such a sweet, beautiful person with the
the day, and get home at about 7pm. I most amazing body. I have always admired
then cook dinner for my hubby, pack my and followed Jamie Eason since I started
meals for the next day, and I’m in bed training. My very first Fitness mag had Jamie
on the cover.
by 9pm. What’s the most bizarre thing you’ve seen
What do you have planned for your in a gym?
competitive career, having achieved This tall, skinny guy walked into the gym
so much already? with an industrial-sized bike chain around
I would like to move up a division and
qualify for NABBA Universe next year.
That all sounds really varied. So what his neck, wearing a sweat band around his
would you say are your favourite exercises head looking like a ‘70s aerobics instructor.
then? Where do you see yourself in five years? He put his chain down, did some ‘warm ups’
With a few little future fitness athletes
Walking lunges on the treadmill and reverse running around, but only after I study and proceeded to squat only using the bar
with no plates, and made the loudest noises.
leg raises, and just about any exercise that nutrition. He did a couple of sets, admired himself
involves training my glutes, including deep
squats. in the mirror, picked up his bike chain and
When can we expect to see you on stage returned the next day to do the same thing
again and at what show? all over again.
How did you eat in preparation for the I plan to start my new routine from January
competitions last year?
I prep all my meals for the week on Sunday for my next show. I may give the IFBB What do you like to do when you’re
and Wednesday nights. I eat very clean Regionals a go next year, but I would like to not training?
from 12 weeks out with one cheat meal a step on the NABBA Regional stage again en- IgaI lnovikidsfeoisttrpomceobynfedbfeiitnegimgnaenaestdwtuesrieutnh.pjoIpmtyoryetrhlthaeeuxresbsusb-rmymr.oeWyu. fneadmuinsiulgyas-llays
week. I cut cheats three weeks out. I keep route to defending my title at Nationals.
my protein intake high and carbs low, and I What advice do you have for people
eat a lot. I was eating 5kg of hake a week at who want to get into shape and start
one stage. However, my diet changes all the competing?
time with each comp. Even though it’s strict
I get creative in the kitchen. For instance, I I’m living proof that nothing is impossible! Tell us something that not many people
You just need to believe in yourself, stay know about you.
make pancakes with a chocolate syrup every focused, be determined and enjoy the ride. I I suck at washing dishes, yet find ironing
morning, and a protein ‘pudding’ every night. promise, it’s an awesome experience. Always very therapeutic. I never train my calves -
show good sportsmanship and, when they’re natural, and I can touch my nose
What supplements do you use? competing, only listen to one person - your with my scary long tongue. I also sewed my
100% whey, L-glutamine, BCAAs, and
supporting vitamins while dieting. coach - and just have fun. own bikini for NABBA Nationals. I’m also a
What do you feel makes the perfect pretty good singer.
What does a typical day in the life of female physique? Any famous last words?
Catherine de Wet look like?
I wake up at 05h00 and always have a A strong, yet athletic body that still I’m not afraid of tomorrow for I have seen
maintains its femininity. I feel that’s a sexy yesterday and I love today. M.E
86 Muscle Evolution
M.E PROFILE Photography by Ben Myburgh (www.benmyburghphotography.co.za)
ATHLETE SPOTLIGHT
ZePlREnTORaIUSELNA PRETORIUS HAS ALREADY DEDICATED A DECADE OF HER LIFE
TO THE SPORT OF BODYBUILDING, AMASSING AN IMPRESSIVE LIST
OF ACHIEVEMENTS ON THE LOCAL CIRCUIT. This firmly established
Z her as one of the country’s most decorated and respected Bikini
athletes, but it wasn’t until 2013 that she got to test her mettle
against some of the top athletes in the world. This is her story...
Tell us a bit about yourself. preparation. I was eager to learn,
I’m a businesswoman in the legal profession and and it was during this time that
have my own practice. I live with my boyfriend the owners, Bret Bruce and Natalie
in Durban, and I’m a very outgoing person. I Adamson, taught me about
believe that life is what we make of it, and that the science behind the sport.
you only live once so you need to make the This only served to deepen my
most of every day. I generally overdo things interest in the competitive
and cannot do anything in moderation. I am stage.
an extremely driven and dedicated person,
and giving up is not an option for me. I love a I started working with the
challenge and believe that nothing is impossible legendary Chris Scott in
- sometimes you just need to find a different 2008, and he has assisted
approach to achieve the same result. me with all my competition
How and why did you get into bodybuilding preparation and training to
and fitness? date.
I started gym when I was 15 years old to build How would you describe
strength for martial arts. I was specifically your training style?
training for my black belt exam, and SA Champs, Old school. Nothing compares
where I was fighting in the u/21 full contact to a bodybuilding weight training
division. In 2003 I noticed an ad for the IFBB split, using heavy weights and compound
KZN Provincials and was interested in the Bikini exercises. I love training intensely, so I do super
division. I was only 18 at the time, but I entered and giant sets before a show, keeping the
and managed to place third. weights relatively heavy.
When I started my law degree I had a I had a setback this year, just before the WBFF
demanding schedule as I was working three show, when I contracted glandular fever eight
jobs at the time to pay for my degree. I therefore weeks before the show. The doctor advised me
had to choose which sport I was going to to stop training, which I did. However, I did some
continue with. Despite doing martial arts for research on electric muscle stimulation (EMS)
nine years the fitness bug had bit, so I chose to therapy, and contacted Dominique Fouche
follow that. at the Firm Musgrave. She was confident that
she would be able to assist me in maintaining
As part time employment during my my condition for the show. I was very skeptical
studies I worked at a bodybuilding shop called in the beginning, but saw incredible results.
Total Fitness, where I sold supplements and I have now added this form of training to my
assisted people with dieting and competition schedule three times a week. I also competed
ATHLETE STATS: • 2013 WBFF SA Championships – Top 10
Diva Bikini
Lives: Durban
Born: Johannesburg • 2013 IFBB Boksburg Classic - 1st Fitness
Profession: Advocate Bikini and Bikini Overall
Training for: 13 years
Competition weight: 58kg • 2013 IFBB Provincials - 1st place
Off-season weight: 62kg • 2013 NABBA SA Championships - 3rd place
Notable achievements: Proudest competitive achievement:
• 2003 IFBB KZN Provincials - 3rd place Competing in two international
• 2004 IFBB KZN Provincials - 1st place shows in one year - the 2013 NABBA
• 2004 IFBB SA Championships - 4th place Universe, in the toned figure division, and
• 2005 IFBB KZN Provincials - 1st place the IFBB World Championships, in the
• 2008 WPF KZN Bikini - 1st place Fitness Bikini division.
• 2008 NABBA SA Championships - 1st place
88 Muscle Evolution
A PERFECT PHYSIQUE IS ONE WHERE THE WOMAN FEELS
COMFORTABLE WITH HER BODY AND IS SATISFIED WITH THE
WAY SHE LOOKS DESPITE WHAT OTHERS SAY OR THINK.
in four different categories this year, so I had to adapt What are your future goals within the sport?
my training to suit each division. Chris designs all my To be competitive on the international stage in
workouts, and trains me for shows. He is just amazing the Toned Figure division.
Where do you see yourself in five years?
and has been instrumental in my success. This is a difficult question to answer because I
My training split is as follows: far exceeded my expectations for 2013. My body
• MONDAY: Legs was kind to me last year, despite going from one
• TUESDAY: Shoulders and back division to the next. My practice is also doing very
• WEDNESDAY: Legs well, so if everything continues on this trajectory
• FRIDAY: Shoulders and arms I’m sure the future holds great promise.
• SATURDAY: Legs
Tell us a bit about your eating habits When can we expect to see you on stage again
when preparing for a competition. and at what show?
I generally eat clean all year round. I I will be competing at the NABBA World
follow a balanced diet that consists of Championships in June 2014. And, depending on
protein and carbs, and eat every 2-3 my work schedule, I also plan to compete in the
hours. My basic diet is as follows: WBFF SA show again as it was amazing.
What do you feel makes the perfect female
• Breakfast: 100g sweet potato and physique?
100g ostrich I believe that a woman must have some curves,
• Post-workout: 100g sweet potato nice calves, toned arms and a full rear (the
and 100g haddock Brazilian look). I prefer an athletic look, however
this is not for everyone. A perfect physique is
• 10h00: 100g sweet potato, chicken one where the woman feels comfortable with
and veg her body and is satisfied with the way she looks
• 13h00: 70g sweet potato, ostrich despite what others say or think.
and veg Which local or international athletes inspire
• 16h00: 50g sweet potato and tuna you and why?
• 19h00: 100g ostrich and 300g veg Monica Brant Jamie Lynn, Jamie Eason, Cheri
Loomes, Nicole Seymour and Susan White.
• Before bed: Supashape Cocoa They are all athletes who live the sport, inspire
Lean thousands of women, and, most importantly,
This year I excluded oats from have kept their femininity. I was fortunate to
diet six weeks prior to shows, work with Cheri Loomes this year, who was
which made a difference to my just amazing in helping me with my stage
conditioning, but I also increased presentation and posing. She is such an
my overall carb intake. Ladies - inspiration to me. I also have to mention Irene
don’t be scared to eat carbs. They Alley and Angie Snyman. Both of these ladies
are good for you. have achieved so much in this sport and are
What supplements do you use? amazing people.
I use CLA, a multivitamin, a multi-nutrient, What’s your favourite cheat meal?
chromium, calcium, vitamin C, vitamin B12, Red wine and chocolate.
amino acids, glutamine, flaxseed oil and ZMA.
I also use Supashape’s range of amazing
products that make dieting a bit easier. I use
their Cocoa Lean, jelly and puddings. I don’t
use protein shakes as I prefer to eat solid food.
Please describe a typical day in What do you like to do when you’re not
your life. training?
I wake up at 05h00 and prepare I work or spend time with my partner and friends.
my meals for the day. I train from Tell us something that not many people know
06h30-07h30, and arrive at the about you.
office at 08h30. At 11h00 I have I have a life outside the gym, and I’m not a
coffee with my colleagues at personal trainer. I am a perfectionist in everything
NOTHING the Royal Hotel if I’m not in I do, and tend to make my life very difficult for
COMPARES court or working in the office. myself. I also have a black belt in martial arts.
Between 16h00 and 17h00 I Any famous last words?
TO A BODY go to the Firm Musgrave, This is a sport you cannot do on your own, so it’s
BUILDING where I do EMS therapy essential that you have a great team that supports
WEIGHT for 45 minutes. I am you every step of the way. I would therefore like
TRAINING SPLIT, to thank my mentors and trainers Chris and Bev
USING HEAVY generally home by 17h00. Scott, Dominique Fouche, my friends and work
When preparing for a show colleagues, and my partner, Mark Mcalpine, for
I go to the gym in the their unbelievable support, as well as Gerald Wells
evening and work on Hair Professionals for attending to my hair for all
my posing. After gym my shoots, and Katherine Fleur Gaansvoort for
WEIGHTS AND I make dinner and making the most amazing bikinis for all my shows,
COMPOUND spend time with my and attending to my make-up. M.E
EXERCISES. boyfriend, then finish
off any work I may www.muscleevolution.co.za 89
have.
M.E PROFILE Photography by Roger Wells
ATHLETE ATHLETE SPOTLIGHT
STATS:
LaDFErSWiARsDaTOLLOWING A STELLAR ROOKIE YEAR
Lives: Pretoria LARISA DE SWARDT WAS REWARDED WITH
Profession: A TRIP OVERSEAS TO COMPETE AGAINST
SOME OF THE BEST ATHLETES IN THE
Personal assistant WORLD. Commenting on her debut season
Training for: 2 years in 2013, Larisa said: “The whole year was a huge
Competing since: April 2013 blessing and every show was a proud moment for
Competition weight: 54kg me, but being chosen to represent South Africa at
Off-season weight: 58kg EVL’s Prague Pro show in the Czech Republic was my
Marital status: Married with proudest moment. I was ecstatic as this was my first
three beautiful little boys international show, and it was an honour to meet all
Notable achievements: the pros in the industry at such a prestigious event.
• IFBB Novice Championships It was definitely the highlight of my career so far,
and was an event I will never forget.” In recognition
2013 - 1st place of Larisa’s breakthrough rookie season this rapidly
• Miss SA Xtreme - 3rd place rising Bikini star has earned the right to appear on
• H&H Bodybuilding Classic - the pages of Muscle Evolution.
1st place and Ladies Overall
What would you say is the secret to your seemingly
• IFBB Gauteng overnight success?
Provincials - 1st place, I’ve always been active, whether it was ballet, gymnastics,
kickboxing or athletics. In fact, being active is like food
• IFBB South African for my soul. I cannot live without it. Before I had kids
Championships - 2nd place my husband and I even competed in marathons on
Wednesday evenings and Saturday mornings.
90 Muscle Evolution
Needless to say, I love to enjoy life to the full, and do so
by staying active. I also try to focus on the positive instead
of all the negative things around us as I believe that a
positive mindset attracts positive outcomes in your life.
IT WAS A How and why did you get into bodybuilding
WHOLE NEW and fitness?
ADVENTURE A friend of mine started training with Hennie Kotze at
FOR ME, AND Body Guru a few years ago. Her results inspired me so,
WAS THE BEST after having my third baby I decided to also train with
THING I HAVE Hennie to get my body back. I never thought that I
EVER DONE. would compete at that stage. I did the 12 week Fitness
AFTER MY Maniacs transformation challenge and lost 14kg and 15%
FIRST SHOW I body fat.
WAS HOOKED.
In January 2013 a very close friend of mine started
nagging me to participate in a fitness show. I told her
she was absolutely crazy because I couldn’t see myself
standing on stage in front of a huge audience, let alone in
a bikini. However, after her constant nagging, I told Hennie
that I wanted to take on the challenge. He immediately
changed my diet and training programme to suit the
competition requirements as I was just 10 weeks out from
the Novice Championships. This really took me out of my
comfort zone, and got me to believe in myself. It was a
whole new adventure for me, and was the best thing I
have ever done. After my first show I was hooked.
What type of training does Hennie have you doing
for competitions?
I train six days a week. I do 40 minutes of cardio in the
morning and 40 minutes in the afternoon. On Tuesdays
and Thursdays I do kickboxing in the evening, which is
M.E PROFILE By Andrew Carruthers, Editor-In-Chief
Photography by Paul Duffy
IF YOU’RE GOING TO DREAM, DREAM BIG.
BELIEVE IN YOURSELF AND KNOW THAT NO
ONE WANTS IT MORE THAN YOU DO.
time it’s a huge challenge for relation to young children with learning
me as I still have to prepare deficiencies like ADD/ADHD. I want to
my family’s meals - that understand the human body and how
truly tests a person’s daily food intake can improve a child’s
willpower. ability to learn. A lot of the food kids eat
My basic eating plan today affects their brain and basic bodily
consists of: functions. I therefore hope to assist the
• 06:00 - ¾ cup parents of these children to understand
cooked oats + 1 the importance of a healthy balanced
scoop whey powder lifestyle.
• 09:00 - 1 Granny When can we expect to see you on stage
Smith apple + ½ tin again and at what show?
tuna I aim to compete in as many shows as
• 12:00 - 120g possible in 2014.
chicken fillet What do you feel makes the perfect
and 120g sweet female physique?
potato The perfect female physique, in my
• 15:00 - 120g opinion, is healthy and not skinny. It
chicken fillet or ½ should be a toned physique with womanly
tin tuna, and 150g curves, mixed with humbleness and self
green veggies or confidence.
salad Which local or international athletes
• 18:00 - 120g lean inspire you and why?
minute steak and I have the highest admiration for each and
150g green veggies every athlete as I now know what it takes
or salad to compete. It’s not always nice or easy
• Before bedtime: with the dieting, but it’s worth it in the
90g plain end. However, my personal local favourites
unsweetened are Angelique van der Linde and Nastassia
yoghurt mixed Jaffa, while Jen Jewell and Jamie Eason
with 1 scoop whey are amazing international models. These
powder and 1 tsp. ladies have stunning physiques, along with
peanut butter (my awesome stage presence and class.
favourite meal of
the day)
a cardio blast on its own. On those What What advice do you have for people
two days I won’t do any other form of supplements do who want to get into shape and start
cardio. My weekly weight training split looks you use? competing?
like this: Set yourself a goal and stick to it, and get
• M ONDAYS: Legs I drink USN help from a professional if you need it. Be
• TUESDAYS: Back, triceps, abs and calves Phedra-Cut SF as a fat burner, as my body patient and consistent, but never give up
• W EDNESDAY: Shoulders, biceps and abs is very sensitive to stimulants. Some of the on your dreams. If you’re going to dream,
• T HURSDAY: Legs products I’ve tried before really made me dream big. Believe in yourself and know
• F RIDAY: A full body workout (much like feel sick. I have some whey powder with my that no one wants it more than you do.
oats in the morning, and again at night with What’s your favourite cheat meal?
boot camp) my yoghurt. I use BCAAs and glutamine Vegetarian pasta with lots of different kinds
• S ATURDAY: HIT cardio for 80 minutes before and after training, and include of mushrooms. I love it.
• SUNDAY: Rest multivitamins and vitamin C powder to What do you like to do when you’re not
What are your favourite exercises? boost my immune system. I also use Sports training?
The leg press is my favourite, along with Omega oil for athletes. In addition, I take I like to spend time with my amazing family
calf raises. I use the burn in my legs USN’s water-loss product before a show and friends. We love the outdoors and like
during and after my training session as an and photo shoots as it draw out all excess to go camping and hiking. To be one with
indication of my workout intensity. water. It is also kinder to my kidneys than mother nature makes me feel privileged,
Tell us a bit about your eating habits the regular water-loss medication you need humbled and thankful for all my blessings.
when preparing for a competition. a prescription for. Tell us something that not many people
It took a while to see what diet worked What are your future goals within know about you?
best for my body. My diet also differs from the sport? I don’t trust easily, so you have to earn my
time to time as my trainer evaluates what As I’m still new in the industry I need to trust. Loyalty is very important to me.
needs to be changed according to my improve on some aspects of my physique Any famous last words?
condition at the time. I know I have the and posing. However, my ultimate goal is The secret of change is to focus all of your
best trainer to help me, so I just follow his to become a fitness model and achieve a energy, not on fighting the old, but on
eating plan diligently. During competition pro card. building the new. M.E
Where do you see yourself in the next
five years?
I want to study nutrition, specifically in
92 Muscle Evolution
VUSI “BULLDOZER” NJISANE JOHN “THE TERMINATOR” LESLIE
ATHLETE COLUMN COMPETITION MY FIRST PRO SHOW
PREPARATIONontest preparation drink, the more water I lose, EXPERIENCEor those of you who may disappointment it all worked
is vital, and getting and so, accordingly, I will never not know, I competed in out well in the end. In terms of
cut sodium and taper my water
Cthis right or wrong Fmy first WBBF pro show my plans for the year ahead,
will obviously have a direct intake. at the end of 2013, and placed I will wait to see the official
effect on any bodybuilder’s I also have cheat days. Once second. I was very happy with calendar for the year, which is
success or failure. With this in a week I will eat junk food in the result, especially as it was released in January. In the WBBF
mind, during the build up to order to fire up my metabolism. my first pro appearance. Most there are pro shows all over the
the Amateur IFBB Olympia at I eat super clean the next day guys take a bit longer to achieve world that take place almost on
the end of last year, something and cleanse my system with a top three placing at a pro a weekly basis. Therefore there
happened that almost ended a lot of my water, lemon and show, but I managed it at my are a number of opportunities
my preparation altogether. honey mixture. first attempt. This has really set to drive from one show to the
As I was preparing for the I am not a believer in low-carb a great platform for me going next in certain countries, so
contest I was involved in a diets. I just don’t think they are forward. there might be an opportunity
car accident. It was a massive right for bodybuilders. Sure, a I felt that pre-judging was to do three or four shows
scare as this big accident bodybuilder on a low-carb diet very similar to the pro shows during one trip to save on travel
could have killed me or left will lose fat, but he will also lose of other federations. You get to costs.
me paralysed for life. But muscle. I will start to regulate my go through all the compulsory But before that I will give
miraculously, and thankfully, carbohydrate intake in the final poses on your own. myself some time to
I survived. But not only that, I three weeks before a show. This is Then, as a group, THERE WAS recover from 2013, and
displayed remarkable speed in when I will cut back on the carbs the athletes do the NO DOUBT will look to compete
my recovery, and was back to and then increase healthy fats turns and then the THAT I WAS later in 2014. With the
my preparation for the contest in the form of nuts and peanut comparisons are THE BIGGEST direction my career has
within four days. I need to butter. At this stage I will also done. The top six ON STAGE AT taken I no longer need
take a moment to thank my add one more red meat meal then made it through THE SHOW, to add more size to
coach, Basil Nel, who trains to increase my strength levels, to the main show. my frame, so I can just
me and supports me 100%. and try to be fuller, rounder and It was really well WHICH work on improving a
He was absolutely vital to my denser. Then I will switch to a organised. WAS A NEW few points that should
preparation. three day low carb/one day high EXPERIENCE help to secure my first
The winner, who
FOR ME.
The following is a look at my carb strategy, while again adding was from Iran, is a seasoned win. And a win will also help
diet during my preparation for some more fats. competitor and had won a few with covering travel costs. Just
the Amateur IFBB Olympia. The Here is my typical pre-contest times before. It was therefore one win could nett me in excess
word diet is a bit misleading daily menu: going be difficult to place ahead of R70,000, so all I need is one
because I actually increased • M eal 1: 15 egg whites, 200g of him on the night. However, win this year to cover most of
my calorie intake as I needed chicken breast, 200g raw my result was very promising as my travel costs. Anything over
to pack on size. In the past oatmeal it was quite close. As such I don’t and above that will be added
I made the mistake of not • M eal 2: 15 egg whites, 200g think I’m too far off my first win. benefit, but the prize money
including enough fat in my chicken breast, 250g cooked Next time I compete I will also drops off prodigiously from
diet – I would practically live rice, 100g avocado have a better idea of what the second to sixth place. As a
on flounder and vegetables. I • M eal 3: 350g steak, 250g judges are looking for based WBBF pro I can also compete
made sure to remedy this error potato, 2 x cups steamed on the experience I gained at locally, so I will try to increase
this time around. I substituted broccoli this show. For instance, in the my exposure locally at some of
chicken and steak into the • M eal 4: 400g chicken breast, IFBB they were more focused on the bigger local money shows.
meals to increase the calories. 250g cooked rice, 100g dryness and hardness, but the After my first pro show I am
I consumed about 480-550g avocado WBBF judges are more focused feeling a lot better about my
of protein a day, along with • M eal 5: 400g chicken breast, on symmetry and proportions. career path now, especially as I
320g of carbohydrates and 250g sweet potato, 2 x cups I think this is where I lost out to am able to do other things like
about 60g of fat. I split this up steamed broccoli the eventual winner. There was guest posing and seminars to
by trying to eat at least every • M eal 6: 15 x egg whites, no doubt that I was the biggest help grow the sport. I can also
two hours. The way I lose water 200g hake, 1 x cup steamed on stage at the show, which was try to make some money doing
in the final week before a show asparagus a new experience for me. what I love, which is a huge
is simply by drinking more of • M eal 7: 300g steak, 1 x This was the perfect end opportunity that I would like to
it. From my experience, I have cup green beans, 5 x slices to a very hard year for me. take full advantage of over the
found that the more water I cucumber After so much frustration and next few years.
94 Muscle Evolution
ANDREW HUDSON
THE CHALLENGES OF TRAVELLING’m very fortunate to be one of the
few athletes who is sponsored,
I and gets to travel around South
the position I’m in, and don’t ever want
anyone to think otherwise.
During my time in India I had four
Africa and internationally on occasion bodyguards, which was a completely
because of my involvement in this new experience for me. But it was totally
awesome sport. However, putting the necessary when you see how the crowds
novelty aide, there are a number of mob bodybuilders. It really does get
challenges that come with travelling, crazy. People take pictures of you all the
especially for a super-heavyweight like time, even when you go to the bathroom.
me. The main concern when travelling Even in the airports the security guards
is food, especially when you head to a drop what they’re doing so they can
foreign country that is far removed from take pictures with you. It was very cool
westernised norms. to walk around with four bodyguards
Trying to consume the sheer volume of though. I felt like a serious VIP.
calories you need to maintain a weight At the start of December I was 12
of 130kg+ is extremely difficult. I was weeks out (pictured) of the Arnold
in India in November representing SSN Classic Amateur show, and I continued
at the Sheru Classic, and lost 8kg in six to prep hard for it through the festive
days purely because I wasn’t able to eat season. Taking 2013 off from competition
the quantity of food I normally would. I has really benefitted me. It just goes to
didn’t get sick, which is common when show that sometimes you have to take
travelling to countries like this. I just a step back in order to take two steps
couldn’t eat enough. Travelling, staying forward. As always I would like to thank
in different hotels every night, driving my sponsors SSN, Muscle Junkie Online
long distances and doing seminars and Store, Umhlanga
appearances makes it very difficult to Spraytan, TRYING TO
plan ahead and eat your food on time. I Swagg Clothing CONSUME
always take amino acids (SSN Cytoguard), and Vibram THE SHEER
whey protein and Muscle Vitamin packs Fivefingers
with me, and have them all as often as for the VOLUME OF
possible to make sure I cover my bases. opportunities
Another challenge is sleep. Trying to afforded me CALORIES
get enough sleep isn’t always possible as a sponsored YOU NEED TO
- foreign beds, different time zones and athlete. MAINTAIN A
WEIGHT OF
eating as much food as you 130KG+ IS
can before bed ensures that EXTREMELY
a good night’s sleep is often
hard to come by. DIFFICULT.
Regardless, I always make
sure that the people who
have paid for me to be there
really feel like they got their
money’s worth, so I always
go the extra mile. If that
means standing to take pics
with fans until one o’clock in
the morning or answering
questions and demonstrating
training techniques in the gym
long after I’m finished then so
be it. I’m so grateful to be in
Andrew at 14 weeks
out, weighing 135kg.
ATHLETE COLUMN HENNIE KOTZE
MY PRO JOURNEY HEADS WEST
The IFBB pro calendar was
released at the end of on my progress, and the dates SHAMEEN “MEAN MACHINE” ADAMS
November, so my team of the shows I have entered as
and I were only able to start the year progresses. TRAINING THROUGH INJURY
In terms of my general off-
planning my 2014 season season prep, I have been on a As some of you may
then. We have ear-marked two strict diet since my last show of have heard, or seen I pose at the moment.
specific shows taking place 2013. I did a trial contest diet in the previous Once I have seen a
in the United States this year in November to see if my body
specialist I will decide if
magazine, I managed to tear and when I will do the
as my targets. We chose them was still responding well, but my right bicep in the latter operation. If it is required
because they are close together, the real contest prep starts in
being held at the end of July. January when I come back from part of last year. It happened I will do the op as soon as
while I was hanging from a possible. Regardless, the only
Competing at these two shows my holiday. I took a two week pull up bar. I just felt a pull competition I have my sights
will be my initial goal for the break in December to spend
year, and I will then consider time with my family, and give in my bicep, but it was only on in 2014 is the All Africa
later that I realised I had torn Olympia, if it happens this
competing at another two my body some time off from it. It was a freak accident year.
shows in the US later in the year, strict dieting and training. I will
depending on how my year now make contact with Neil Hill as there was hardly any As such, I took it easy
load on it. I during
goes and a number of other in the New Year to start on his also always “I JUST FELT A December.
factors. With this approach I plan again.
am able to stay in the US for Everything else will stay the warm up That doesn’t
about three weeks at a time same as it was 2013, as I was thoroughly PULL IN MY BICEP, mean I
and compete in two shows over very happy with my results at before a BUT IT WAS ONLY stopped
that period. This reduces the the pro shows I competed in. training LATER THAT I training
session, and I though – I
costs of travel, and the fatigue I am the right size so I don’t do pull ups all REALISED I HAD never stop
that all that travelling imposes have to add any mass in the the time. It is TORN IT. IT WAS A training. I
on my body. The reason I won’t off-season, I am just aiming one of those FREAK ACCIDENT just relax my
be competing in Europe this to look a bit fuller and thicker
year is there are very few shows when I step on stage in 2014. unfortunate AS THERE WAS diet a bit,
things that but still train
that are in close proximity to Before then I will be doing a few happen with HARDLY ANY at least five
each other, and happen in close promotional activities for my the slightest days a week.
succession. Due to time and sponsor SSN as they are looking provocation. LOAD ON IT. I ALSO I also did an
budget constraints I to push the brand harder in ALWAYS WARM
can’t fly overseas to 2014 following the acquisition. It just goes UP THOROUGHLY appearance
to show at a cancer
compete in one The company is in a really good how quickly BEFORE A awareness day
show – it just place and they have really something TRAINING SESSION, at the start
doesn’t make helped and supported me like that can
sense for over the years, so I plan to AND I DO PULL UPS of December,
happen, ALL THE TIME.” which meant I
me. I will remain committed to the and why couldn’t stop
obviously brand for the foreseeable
update you all future. you should be vigilant at all training. I also did a guest
times while training. I will appearance in Namibia at
I will also be a judge on the be getting it checked out the end of last year as they
Supashape challenge as part
HENNIE SAYS of my role with the company in January by a specialist to are trying to build the sport
see if I need an operation to up in the country again.
in 2014. Other than that, I am repair the damage. However, It was a good experience
planning to scale down a bit in
“I am the right terms of my personal training it hasn’t hampered my as I hosted a seminar, and
size so I don’t have business this year. I currently training at all. In general I then did the guest posing
to add any mass in work from 04h00 to 19h30, don’t go really heavy due appearance. There are a lot
the off-season, I am then I do online training, and to my small joints and bone of enthusiastic athletes in
structure. As such, the the country, and the crowd
just aiming to look then judge on the Supashape injury hasn’t affected my support was amazing during
a bit fuller and thicker challenge. It is a lot to get
when I step on through in a day and I need performance in the gym that my routine. Keep your eyes
stage in 2014.” to spend more time with my much, although there is a on that country as there are
family, and focus on achieving visible difference between some exciting developments
my left and right bicep when on the horizon.
my goals as a pro athlete.
96 Muscle Evolution
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LOUIS BESSINGER
LEAVING THE JUNIOR RANKSast year we had some COBUS VAN DER MERWE
really talented juniors on
Lstage, specifically Tauriq
you compete against them. You REFLECTING ON THE
still have many years ahead of
you to make it to the top, and 2013 IFBB WORLD
Jamodien and Jade Essendrup. your health always comes first.
What’s exciting is that both have Remember, there’s life after CHAMPIONSHIPShe highlight of my
very different physiques. If they bodybuilding. We see a lot of bodybuilding career so
went over to compete at IFBB talented youngsters who excel for you, whether you have
ATHLETE COLUMN Worlds last year I have no doubt in the junior ranks, but are never Tfar is, without doubt, completed the pose or not.
they would have both placed in seen again when they move up They will just keep calling the
the top three of their divisions. because they take the wrong my second-place finish in next poses.
However, both juniors have now approach and have unrealistic the super heavyweight After pre-judging I was very
moved up to the senior ranks, expectations. division at the 2013 IFBB happy to have seen my name
which can be a huge, challenging I still remember John Leslie World Championships, which in the top six list, as that was
step. The fact of the matter is and Andrew Hudson competing took place in Marrakech in my first goal. But mentally the
you start back at the bottom. as juniors. These guys were, and Morocco. whole process started again
Muscle maturity also plays a big still are, my bodybuilding idols. After my ninth-place finish because I knew I would have to
role in your success in the senior They’ve both won Mr Universe in 2011 I knew that I had to keep my condition as I would
ranks, which means it will take titles, and are both still SA’s top make improvements to my be judged again.
some time for most top juniors bodybuilders. That shows you physique. It was with this in Standing during the medals
to reach the top again. What that consistency works. I’m also mind that I took time off from ceremony, after the final
juniors in this position need to pleased to say that the Junior competing in 2012, to make posing and music routines,
keep in mind is that everything line-ups in 2014 will be even these improvements, and to they called out the places in
you’ve achieved as a junior is bigger. The guys I’m coaching are get my conditioning on par descending order, from sixth
now in the past. It’s time to work hungrier than ever, and many of with what I witnessed at the down to first. As the athletes
on the present and future. The them still have 2-3 years left as Championships. I also knew were whittled down I was very
main aim is to put on quality size, juniors. that I would need a coach proud to still be standing up
so some juniors choose to take I’m also able to share some with international there alone with the
a year off to pack on a few lean of the experience I gained experience in order “AFTER PRE- Egyptian athlete.
kilos before competing again. In competing as a senior for the to get to the next JUDGING I WAS Obviously they
my situation I didn’t take a year first time last year. I tried to play level, which is VERY HAPPY TO called my name
off. I had to compete straight the size game, but it didn’t work why I approached HAVE SEEN MY out second to last,
away to stay in the game. If I had out as I had planned. It wasn’t an Federico Focherini. NAME IN THE which meant I took
taken a year off I would’ve lost epic failure though. I’m glad I did His influence on my TOP SIX LIST, AS second place.
focus. I also find that I can still it as I learned a lot. I didn’t drop training and diet THAT WAS MY
put on size while dieting. For water at all and I ate as many has been immense. FIRST GOAL. BUT I had hoped to
MENTALLY THE achieve my pro card
instance, between this year’s IFBB carbs as I could to come in fuller. I was also better WHOLE PROCESS after my second-
SA Championships and my guest As a junior I would bring serious prepared for the STARTED AGAIN place finish, with
appearance in Mauritius I packed conditioning to the stage, and travelling this time BECAUSE I KNEW the ambition of
on 3kg of lean muscle as my use that as my primary weapon. around, which is I WOULD HAVE fulfilling my next
training partner Roy Butterton, That’s one thing juniors must vital. The travel TO KEEP MY dream of doing my
pushed me hard right till the do in your first year as a senior, time was 24 hours, CONDITION AS I first pro show this
end. As such each junior will come in shredded. You can never so you have to WOULD BE JUDGED year, but it was not
have to decide what is best for go wrong being ripped. In my factor it in and AGAIN. “ to be. I got feedback
them when making the move up opinion, great conditioning will prepare for it. Then, when you on my pro card application,
to the senior ranks. My only other always beat size. This year I will get there, you need to know a and the requirement is that
advice to them would be to start make sure my conditioning is thing or two about pre-judging you need to win your division
taking things more seriously. perfect, in addition to bringing at a world championship at the IFBB men’s World
Up your training intensity, go size to stage. My aim this off- competition. You need to fight Championships in order to
heavier, push yourself in the season is to put on another for your space in the line- qualify. This is obviously a
gym, stop eating junk in the 2-3kg of lean muscle. In the past up because athletes tend to massive disappointment to
off-season, try to eat clean I went up to 120-125kg in the box you in. This is especially me, but one that will only spur
all year round, and take body off-season, but this year my main noticeable with the back me on. I’m now even more
measurements weekly to make aim will be to stay below 10% double bicep pose - they will motivated than ever to win
sure you don’t take your eyes off body fat. It’s something Gary try and put their arms in front the title at next year’s World
the goal. However, don’t go crazy Strydom advised me to try. You of yours. You have to stand Championships in Brazil to
and change things around too get better gains staying lean. your ground with all this achieve my dream. I would
much. Stick with the approach And remember to keep that waist shuffling on stage. Another like to take the opportunity to
that’s worked in the past, just small. I teach all my athletes that very important element is you thank my family, friends and
make steady increases. And don’t great results take time, but that need to make sure you don’t sponsors for the wonderful
go crazy on the gear. That’s not just makes the eventual victory waste any time getting into support they have given me
the way to beat the seniors when that much sweeter. your poses. They will not wait over the past year.
98 Muscle Evolution
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