Issue 61 Muscle Evolution

M.E FEATURE By John Romano

ARNOLDYOS2EFAP5TRHOSERTS CLASSIC
A TIME TO CELEBRATE OR A TIME TO MOURN THE SPORT?
FOR 25 YEARS ARNOLD SCHWARZENEGGER HAS MADE THE
PILGRIMAGE BACK TO COLUMBUS, OHIO TO FULFILL THE PROMISE Kevin Levrone, Mike Francois,
HE MADE TO HIS OLD FRIEND, JIM LORIMER. He promised to come Nasser El Sonbaty, Ronnie
back after he’s done competing and promote what would become the Coleman, Jay Cutler, Dexter
annual Arnold Fitness Festival. Not once in 25 years has Arnold not shown up Jackson, Victor Martinez, Kai
for the event that bears his name. Not once in 25 years did Arnold neglect his Green and Branch Warren all
roots or the significance of bodybuilding in his life. His speeches every year of whom showed up on stage
at the finals of the Arnold Classic were nothing short of inspiring. You could this year to mark the 25th
always tell that Arnold was most comfortable around his own kind. anniversary of the show. As
First and foremost, Arnold is, like most of us, a bodybuilder. far as modern bodybuilding
legends go, there is no
question they were all there.
Rich Gaspari, the winner of the
very first Arnold Classic, was
While the weekend in and the reverence felt for the first Arnold Classic 25 years given a lifetime achievement
Columbus eventually grew Sandow and for Joe Weider ago it quickly became one award. His acceptance speech
to include 30-something that keeps the Olympia the of the three coveted titles of put a lump in my throat.
sports (several of them in the zenith of bodybuilding. In bodybuilding’s triple crown.
Olympics) with participant terms of sheer attendance the If you were a contentious The rest of the Arnold was,
numbers at almost 20,000 Arnold Classic dwarfs the O. Olympian in the ‘90s you as it always is for bodybuilding
and fitness fans, pretty much
athletes (the Olympics barely Now that the 2013 Arnold were also out gunning for the centred in the Expo. These days
has 10,000), the core of the Classic has passed and the Arnold, and either the Ironman the women’s events and the
weekend would always remain 2013 Mr. Olympia is upon or the Night of Champions, or strongman competition are
men’s bodybuilding. And as us (26-29 September 2013), all of them. The difference was held among the hundreds and
far as bodybuilding goes, it is it’s a good time to reflect on palpable. Where the Olympia hundreds of vendor booths. If
the only show that can rival why the Arnold Classic is still gave us super-stars the Arnold you’ve never been there, you
the Olympia. Actually, in size second fiddle to the O, and is gave us legends.
and scope, attendance and losing ground steadily. This Past winners include Rich owe it to yourself at least once
production it surpasses the is not to say the Arnold lacks Gaspari, Mike Ashley, Shawn in your life to go. It is just the
biggest thing you’ll ever see
Olympia. It’s the prize money significance. In fact, since the Ray, Vince Taylor, Flex Wheeler, representing our world.

50 Muscle Evolution

Admittedly, I didn’t pay If you were a
much attention to anything contentious
other than the men’s pro Olympian in the
bodybuilding part of it; ‘90s you were also
I watched it on webcast. out gunning for the
And what a waste of time Arnold, and either
that was. A show the size the Ironman or the
and strength of the Arnold Night of Champions,
Classic – especially on its or all of them.
25th anniversary – should not The difference was
have been dominated by the palpable. Where
B-team. the Olympia gave
us super-stars the
A lot of you know I’m one Arnold gave us
of the guys who is constantly legends.
reminiscing about the
‘90s and how these days six years as an IFBB pro and
bodybuilding just can’t seem he’s competed a whopping
to stand up against the five times. By contrast,
great bodybuilders of the take Chris Cormier. After
last century. Take the 1997 turning pro at the 1993 USA
Arnold Classic - a line up that Championships, his first six
included Flex Wheeler, Nasser years as an IFBB pro saw Chris
El Sonbaty, Michael Francois, compete 38 times, winning
Ronnie Coleman, Vince Taylor, both the Night of Champions
Paul Dillett, Lee Priest, Kevin and the Ironman Pro. That’s
Levrone, Aaron Baker, Don an average of six shows a year
Long and Eddie Robinson. All to Centopani’s average of less
of them had competed several than one. I’m not picking on
times over the previous year Evan, I’m just using him as a
and any of these guys could good comparison to Chris.
have won the show and no They both won two pro shows
one would have complained. in their first six years as a pro,
The same couldn’t be said for just no one ever sees Evan.
this year’s paltry line-up. The rest of the top pros today
will rarely ever compete more
The most notable of the lot than twice a year anymore –
were Dexter Jackson, Cedric most of them just once.
McMillan, Toney Freeman,
Hidetada Yamagishi, Johnnie As wrong as that is,
Jackson, Darrem Charles and wouldn’t you think that if
Ben Pakulski. At the very least, a guy is going to throw his
where was Evan Centopani, hat into the ring and hit the
Branch Warren and Dennis Arnold Classic as one of the
Wolf? Not to mention Kai two shows he’s going to do
Greene and Phil Heath. in a year that he’d come in
sharp? But so few did. And
Here’s a fact for you folks: the guts poking out all over
the 2013 Arnold classic was the place was really rubbing
the weakest in history. Not salt in the wound. There were
only was the B-team playing, maybe two guys in the show
but most of them were off. you could look at and say
And what’s with all the bloated “wow!” The rest of the line-up
guts? Those were supposed to was off. Even Dexter wasn’t
go away with Kamali. his usual self, yet still grabbed
fourth. Everyone else was
Given the rather shallow that bad, except for the two
field of the current IFBB guys who usually get screwed
pros, this “I’m only doing when they come to America.
the Olympia” crap is going The really sad thing is that this
to ruin men’s bodybuilding. abysmal showing was on the
If you crack the top 10 at 25th anniversary of this great
the Olympia you qualify for show. Well, it used to be a
next year, so to hell with great show. If next year turns
competing the rest of the out like this year they might
year, right? Be in shape two as well cancel it and save
weeks out of 52. Yeah, that’s Arnold the trip. M.E
really acting like a warrior.

There aren’t enough
outstanding pros for the lot
to act like such prima donnas.
Evan Centopani turned pro at
the 2007 NPC Nationals... over

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.

M.E NUTRITION By Melanie Heyns, staff writer

PIMP

PYROOTUERIN
Maximise your protein intake with
these simple dietary tips

PROTEIN IS A DIETARY STAPLE OF EVERY
PHYSIQUE- OR PERFORMANCE-CONSCIOUS
ATHLETE. This is due to the fact that protein-rich

foods provide the body with amino acids - the
essential building blocks of muscle. Protein-packed

meals also slow the release of carbs and fat into your
bloodstreams, which leaves you feeling fuller for
longer and mediates blood sugar spikes.

T he right intake of protein in terms of composition THERE ARE THREE MAIN KINDS OF
and timing is also a powerful dietary tool to PROTEIN THAT SHOULD FORM THE
prevent muscle loss, especially during cardio. CORE OF YOUR PROTEIN-RICH DIET.
Each day when you exercise your body will require THESE INCLUDE ANIMAL AND PLANT
a certain amount of protein to aid the repair of
damaged muscle tissue that results from hard training. This DERIVED PROTEIN, AND WHEY.
is when new, bigger and stronger muscle tissue is built.
The other important protein sources are pretty self-
There are three main kinds of protein that should form the core explanatory. Animal protein, which is derived from the meat
of your protein-rich diet. These include animal and plant derived of farmed or wild animals, and plant-based protein. The latter
protein, and whey. Whey is a by-product of cheese production comes in the form of pea protein, which comes from split peas,
and is highly bioavailable, which means that it is easily digestible hemp protein, which comes from hemp seeds, soy protein,
and is absorbed quickly into muscle cells. This makes it a popular which comes for soya beans, and rice protein, which comes
protein source for use in performance and dietary supplements. from brown rice.

There are also various health benefits associated with whey However, protein is not only useful for building prodigious
protein, including the reduction of cancer and inflammation. muscle mass. It can also effectively be used to help reduce
Protein shakes can also speed up recovery. Numerous studies weight. A recent study found that people whose diet consisted
have demonstrated that protein synthesis is accelerated when of 30% protein consumed nearly 450 fewer calories a day and
protein is consumed before and after workouts. So using a lost about 4.9kg over a 12-week period without having any
highly bioavailable whey protein powder before and after you other dietary measures in place.
hit the gym will really pump up your results.

52 Muscle Evolution

PUMP UPYOUR PROTEIN SHAKES
A MEGAs such, it pays to increase the

protein content of your meals

Eand overall diet. One of the best
ways to do so is to pump up the PROTEIN MEALS

xtra protein doesn’t
necessarily have to be
saved for your protein shake
protein content of your supplement though. There are many ways that
shakes. This not only improves the you can add more protein to a meal
taste of your shakes, it also boosts or snack. For instance, adding a scoop
the nutritional value to pack a bigger of whey protein to your favourite cereal or
protein punch first thing in the mixing it into a healthy pancake batter will boost the
morning and after a tough workout. protein content significantly. For French toast try Add protein
a bread made using whey powder and then add a
powder

Flax, chia and hemp seeds all make little extra protein powder to the egg mixture. You to muffin
great additions to your shake. could even whip a little bit of protein powder into mixes, and
Loaded with essential fatty acids,
like omega-3s, they will protect scrambled eggs, omelettes different
and quiches. breads.

your heart and brain while also
boosting the amino acid content You can also mix protein
of your favourite whey protein or powder into soups, chillies
casein shake, or mass builder. or stews. Once again,
When adding them to your shake bread made with whey
Flax seeds you can either choose to grind powder and used
them up and mix them into the for sandwiches is a
shake, or look for oils such as great idea. Add it to
Hemp seeds flaxseed oil to add directly to salad dressings or

the mix. mayonnaise-based
salads such as egg,
Strawberries, blueberries, raspberries and bananas are also tuna or chicken.
protein-rich fruits that have other beneficial substances like You can even use it
vitamin C, lutein and flavonoids. These nutrients fight off to make your own
the free radicals that cause cell damage, while the berries protein bars. Try adding
themselves add some natural sweetness. These fruits also protein powder to your
contain important minerals like calcium, magnesium cream cheese mixture
and potassium, which are essential for optimal for toppings and other
health, bodily function and recovery after those accoutrements.
intense workouts.
If making your own pasta
Adding oats to your shakes is another great is something that you enjoy you could
way to supply your body with loads of vitamins try adding whey powder to the flour to
and minerals like iron, as well as protein and fibre. increase the protein content. You could Mix whey powder
They also promote proper digestion and leave you even mix powder into pasta fillings such as into pasta fillings

feeling fuller for longer. lasagne, manicotti or ravioli. Add a scoop
of whey to tuna noodles, chicken or even
A spoonful of natural organic peanut butter is another great dumplings to pump up the protein content.
addition to any protein shake. It not only make the shake creamier,
but also ensures you get a dose of healthy fats as well. Peanut and When it comes to whole foods, animal protein is
almond butters are among the top choices, but only if you opt for considered the best source of protein because it has
organic butters made of roasted nuts, which contain no added a complete amino acid profile. Plant-based sources,
sugar or hydrogenated oils. on the other hand, such as grains, legumes, nuts, seeds
and vegetables are generally all incomplete protein
If dairy doesn’t Using dairy instead of water to mix your protein powders sources. You can combine plant-based sources
agree with your with will also give you that extra protein, along with to make up a complete profile. For example,
digestive system additional vitamins and calcium. Protein powders also combine grains and legumes by eating rice and
then you can also beans with natural peanut butter on whole-wheat bread
try some almond contain up to 20% of our daily calcium requirements
from a single scoop, which helps to boost overall calcium or chickpeas with salad and cornbread. This is especially
or soy milk.

intake for healthy bones. Non-fat or low-fat milk and important if you aren’t eating any animal proteins. You can also
yoghurt will give the shake a creamy consistency too, mix animal and plant protein sources together to boost the
which makes an ideal ‘treat’ before bed or after a meal. If protein content of your meals.
dairy doesn’t agree with your digestive system then you
can also try some almond or soy milk. They’ll offer just as
much protein without the digestive discomfort.

Adding spices to your protein shake can do great
things for your body, like helping to fight off
inflammation. Plus, they’re a calorie-free way to

improve the taste of your shake. Some great
ones to try include cinnamon, which
aids blood sugar regulation, mint for
digestive health and nutmeg for a
richer taste and a good dose of fibre.

www.muscleevolution.co.za 53

M.E NUTRITION

PD ROTEINOVERCONSUMPTION
espite what many of your gym buddies might tell you, it it places strain on your liver and kidneys due to this additional
is possible to consume too much protein. In bodybuilding processing demands. Food sources that are rich in protein also
circles some athletes eat as much as 4g of protein per kilogram contain high levels of nitrogen, which can be harmful to the body
of lean body mass. For an 80kg person that equates to 320g of and must be eliminated. Kidneys filter out these waste products,
protein per day, which is too much. The human body is not able to but when you have an excess amount of protein in your system
assimilate (breakdown and absorb) that much protein. However, it will force the kidneys to work overtime. This extra stress could
all that protein still gets processed and the excess is excreted. lead to kidney disorders. It is therefore important to always know
While this sounds harmless, when you consume too much protein just how much protein you’re consuming at each meal.

TO HELP YOU ACHIEVE THE OPTIMAL PROTEIN
INTAKE, HERE IS AN EASY BREAKDOWN FOR YOU TO FOLLOW.

BEEF • 1 cup of yoghurt usually has about
8-12g of protein.
• 113g of beef contains about 28g of protein
• 170g steak contains about 42g of protein • 28g of medium cheese contains an average
• Most cuts of beef contain an average of of 7-8g of protein

7g of protein per 28g of beef • 2 8g of hard cheese (parmesan) contains
about 10g of protein
CHICKEN
BEANS AND PEAS
• A 99g chicken breast contains about
30g of protein • ½ cup of tofu has about 20g of protein
• 1 cup of soy milk contains about 6-10g of protein
• A n average-sized chicken thigh has about • Cooked black, pinto and lentil beans contain about
10g of protein
7-10g of protein per half cup
• T he average drumstick contains around • ½ cup of soy beans contains around 14g protein
11g of protein • 1 cup of cooked French beans has about
• The average wing contains about 6g of protein
• 1 13g of cooked chicken has around 35g 13g of protein
of protein • ½ cup of split peas amounts to about 8g of protein
• 1 cup of cooked lentils contains about 18g of
FISH
protein
• Most fish fillets or steaks contain about
22g of protein NUTS, SEEDS AND GRAINS

• A 170g can of tuna equates to about 40g • 2 tbsp of peanut butter has about 8g protein
of protein • ¼ cup of almonds amounts to about 8g of protein
• ¼ cup of peanuts amounts to about 9g of protein
PORK • ¼ cup of cashews offers about 5g of protein
• ¼ cup of pecan nuts offers about 2.5g of protein
• A n average-sized pork chop has an • ¼ cup of sunflower seeds contains up to 6g
average of 22g of protein
of protein
• A 113g pork loin or tenderloin has about • ¼ cup of pumpkin seeds contains up to 8g
29g of protein
of protein
• An 85g serving of ham contains around • ¼ cup of flax seeds has about 8g of protein
19g of protein • 1 cup of Quinoa amounts to about 9g of protein

• 8 5g of cooked pork contains around FRUIT AND VEGETABLES
22g of protein
• 1 avocado contains about 4g of protein
• 28g of sliced bacon amounts to about • 1 cup of broccoli contains about 5g of protein
3g of protein • 1 cup of spinach has an average of 5g of protein
• 1 cup of peas has around 9g of protein
EGGS AND DAIRY • 1 medium artichoke contains around 4g of protein
• 1 cup of asparagus has around 5g of protein
• 1 large egg contains an average of • 1 cup of beet greens has an average of 3g of protein
6g of protein • 200g of chick peas contains around 16g of protein.

• 1 cup of milk contains about 8g of protein
• ½ cup of cottage cheese contains

15g of protein

When selecting your protein sources for the day or at the shops, remember to select lean cuts and always
include vegetable sources for the vitamins and minerals they offer.

The amount of protein your body needs depends on three things; your age, weight and level of daily activity. A protein intake of
between 1-3g per kilogram of lean bodyweight is a good guideline to follow for the average bodybuilder or athlete. However, it is

also important to ensure a good balance of fats and complex carbs to ensure optimal health and fuel muscle growth. M.E

54 Muscle Evolution



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

TBEISOPSDSEYNBTUIIALLDINGLIFTFORSIZENOTSTRENGTH

Bodybuilding isn’t about lifting the
heaviest weights, its about building

41 0thebiggestmusclespossible.While
hypertrophy (increased muscle size)
and heavy weights go hand-in-hand,
TSBOPOOKDREYTEBP–UYHILOEDURIENOAGNRCTEAR4NA0CBBKEAASICCOTMIPPSLICATED

your tempo and
lifting form are two
other important
factors that need
to be considered.
It is physically
impossible to lift
near your one
rep max using a
slow, controlled
movement, which
is what you need
to tear muscle
fibres and stimulate
maximum growth.
As such finding the
balance is key.

LUiSftEinAgFUaLwL ReOigMht 3USE STUTTER SETS 4REST ENOUGH BETWEEN SETS
through a complete After a thorough warm-up
range of motion stack the bar with as many When we lift weights the body reduces
(ROM) activates the plates as you can for a stored energy substrates found in
maximum number two rep set. Once you muscle, predominantly in the form of
of muscles fibres, complete it, rack the ATP, and our muscles build up by-
which elicits the bar and reduce the products like lactic acid. Reductions in
greatest anabolic weights to the point stored ATP and a build-up of lactic acid
response from your where you can bang are rate limiting factors that can hamper
training. Partial reps out 8-10 reps. Wait for your performance during the following
can be used to about 10 seconds and sets. Without sufficient rest you won’t
increase your then complete the be able to perform at the right intensity
training volume stutter set. The total to stimulate muscle growth, so don’t
and intensity, poundage you lift for be scared to take up to two minutes
and improve the 10-12 reps will be between sets to allow ATP stores to
muscle significantly higher replenish and give your muscles enough
pumps at than a straight set, time to remove lactic acid.
the end of which will help to
a strict set increase your gains
in both size and
2offull strength.
ROM reps.
56 Muscle Evolution



M.E FEATURE

BOOST RECOVERY BETWEEN BHOOORMSTONNAETPURROADLUCTIONThe production of anabolic hormones
SETS WITH ACTIVE REST
and important growth factors can
Engaging in active rest periods be enhanced naturally by ensuring
between sets of intense lifting may adequate sleep, supplementing with
enhance the rate of energy restoration
and lactate removal in fatigued 7amino acid-based hormone boosters,
muscles as it increases blood flow. This using naturally occurring substances
boosts energy substrate and oxygen like bulbine natalensis, fadogia
agrestis, eurycoma longifolia and
5delivery to tired muscle cells, and helps tribulus terrestris, and ensuring an
to speed up the removal of lactic acid. adequate supply of
As such it is a good idea to do some Walnuts essential fatty acids
light cardio that targets the trained
muscles between heavy sets.

6CREATE AN ENVIRONMENT in your diet.
FOR GROWTH
Adequate sleep, sufficient rest between Bulbine Salmon
sessions, a high-protein diet and the natalensis
intelligent use of supplements will
ensure that your body has what it needs Tribulus
to grow and recover between training terrestris
sessions. Neglecting even one element
of this ‘growth matrix’ can seriously
hamper your gains.

BOOST VITAMIN D INTAKE 9MANIPULATE CYCLE ANABOLIC STEROID USE
CARB INTAKE TO
Vitamin D acts like a pro-hormone, GET SHREDDED If you choose to use anabolic steroids
which means it regulates processes such Conventional thinking has and other performance enhancing drugs
as the absorption and metabolism of it is important to regulate their use for a
certain micronutrients, and it also has always linked dietary fat intake number of important reasons. First and
the ability to regulate the expression with a reduction in body fat
of specific genes that are intimately levels. However, new research 1 0foremost, your body needs a break from

8involved in muscle growth. and a better understanding of processing these elevated circulating levels
our metabolisms has highlighted of hormones. Without regular cycling your
the role that carbohydrates play kidneys and liver can experience severe
damage. The introduction of exogenous
in reducing fat stores, through hormones down regulates your natural
their regulation of insulin. As production of these substances, so without
such it is more important to limit cycling your body
your carb and sugar intake to get will eventually
lean, rather than your fat intake. shut down
production. This
Fats are also essential for will cause severe
recovery and the healthy problems with
formation of cells and hormones. your metabolism
and natural bodily
functions and
processes when you
finally stop using.

1 1DON’T FORGET THE ISOLATION LIFTS COMPOUND LIFTS STRETCH FOR MORE POWER
As the aim of bodybuilding is to develop When iAtRcoEmBeEsStoT bFuOiRldiMngAtShSe AND FEWER INJURIES
the biggest, most conditioned muscle
it is also important to isolate muscle most muscle the core compound Stretching is never a high
groups. This ensures that smaller lifts are best. They activate the priority for most bodybuilders,
accessory muscles like biceps and triceps greatest number of muscles but stretching before and after
also get the right amount of stimulation per rep and you are able to lift a training session helps to keep
to grow. Isolation lifts and training muscles supple, counteracts
techniques can also target specific 1 2the heaviest amount of weight the shortening effects of
muscles in a larger muscle group to concentric-focused weight
enhance your overall appearance. on these lifts (with the notable training - which ensures a
exception of leg presses – which more balanced body – and
it can also improve strength
could also be considered a and power. By stretching
compound lift in the loosest your muscles you also stretch
the structures around the
1 3sense of the term). muscle too, like tendons,
ligaments and joints.
This increase your ROM,
which means you can
generate a greater
contractile force when
you lift again.

58 Muscle Evolution www.muscleevolution.co.za 58



M.E FEATURE HIT CARDIO FOR
WEIGHT LOSS, STEADY
STATE FOR FAT LOSS TAKE A HOLISTIC APPROACH TO POSE DOWN AFTER
MUSCLE DEVELOPMENT EACH WORKOUT
Most exercise specialists
There are numerous muscles Posing down after
1 5will tell their clients to that make up a muscle a weight session
group, so to think of your can help with
forget the steady state back or thighs as a single
cardio and focus on the unit, for instance, is a sure- nutrient delivery to
high intensity training fire way to limit your growth recovering muscles
potential. Look at each muscle and helps to improve
1 4(HIT) cardio for weight muscle density. It achieves
and fat loss. While it group as a combination of
multiple constituents and target 1 6this by stimulating the
is true that HIT is the them individually on a regular delivery of nutrient-rich
optimal form of cardio blood to fatigued and
for overall conditioning, enhanced weight basis. A legendary damaged muscles
loss and the reduction of fat stores, a back, for instance, after a session.
requires specific This approach also
bodybuilder’s body is different. When work on your improves that all-
you are dieting down you are already in important mind-muscle
a calorie-depleted state. This means that lats, as well as connection.
HIT cardio will likely break down hard- your rhomboids,
erector muscles
earned muscle, as well as fat for energy. and rotator cuffs,
As such it is best to stay in the optimal
fat burning zone of 50-70% of your heart amongst others,
rate max to reduce fat stores when you for a balanced
physique.
are dieting.

VOLUME TRAINING 18 1 9PREPARATIONISKEY
FOR MASS, HIGH The key to bodybuilding success
INTENSITY TRAINING THROW IN A FEW OLYMPIC LIFTS lies in your diet. Muscle growth is
FOR CONDITIONING all about feeding your muscles with
While they should never be the focus of the right amount and the right kind of
Lifting the most amount of your routine, increasing your power with nutrients after a training session so that
weight for the greatest number a few Olympic weight lifting exercises and they can rebuild themselves, bigger and
of sets is the best approach to plyometric sessions will help you lift more better than before. You therefore need to
weight over time. This will help to create eat regular high-protein meals, at least
add prodigious muscle mass. an even greater anabolic response when every three hours, to ensure a steady
But weight training can also be you are able to lift heavier weights in the supply of amino acids to recovering
used as a powerful weapon for fat 8-12 rep range. muscles. For most of us eating this way
loss and superior conditioning. is not possible while on
High intensity weight training the go with work and
techniques like supersets, giant our busy lifestyles,
so prepare all
sets, drop sets and pyramids your meals
help to stimulate massive beforehand
and take
1 7musclepumpsandbustcalories them
and fat to get you shredded. with you
wherever
you go.

MAXIMISE ABSORPTION 2 1LIMIT YOUR CHANCES OF INJURY TCOYCSLTEIMYOUULARTTERGAAINININSGMost bodybuilders rarely periodise their

Muscle growth isn’t only dependent on Bodybuilders push serious poundages in training. They follow the same routine
how much protein you eat. It is heavily the gym, which places muscles, tendons, for months on end, or simply change
dependent on how much protein your ligaments and joints under severe
body can absorb and assimilate during strain. It is therefore a good idea to use 2 2the order of the exercises they perform.
the digestion process. As such digestive machines when training to failure as it
issues that slow down or speed up the While this may postpone the onset of
digestion process can hamper your is easier to plateaus, the real stimulus for growth is
muscle-building efforts. It is therefore control the a complete break from the norm. Take
important to eat a diet that is reach in movement two weeks and train like a powerlifter, or
fibre, and to supplement with prebiotics, due to the use this cycle to only do lighter weight,
probiotics and digestive enzymes to boost limited higher rep sets. When you get back to
range of pushing the heavy weights again your
your body’s ability to break down, motion muscles should respond with a greater
and the anabolic response. This two week ‘break’
2 0absorb and utilise dietary protein. machine’s from regular training also limits your
inherent chances of overtraining.
60 Muscle Evolution stability.
If you use
free weights
to work
to failure
make sure
you have a
spotter.



M.E FEATURE

USE PROTEIN SUPPLEMENTS VARY THE STRUCTURE OF 25PARTNER UP WITH THE RIGHT PERSON
INTELLIGENTLY YOUR WEEKLY ROUTINE
You need a training partner who has
The convention when it comes to Moving your rest days around, similar goals and is on the same level as
protein intake is to down a whey shake so that you train three days on, you. This will ensure that they can push
immediately after your training session one day off one week and two past previous bests and will help to
keep you motivated. If you progress
23has ended to deliver a fast-acting dose days on, one day off the next faster than your partner it is also okay
of essential amino acids. However, a can help to keep you growing to give him the boot for someone who
growing body of evidence suggests that is on your new level. It’s not personal,
drinking highly bio-available protein and gives your body some it’s about getting the most from your
supplements before and even during a much-needed rest. It is also wise time in the gym.
workout has a similar effect, and may
even limit muscle to shift your rest day to after
breakdown heavy training sessions on major
during a
session by muscle groups like back and
increasing legs. This will give your body
circulating the time it needs to restore vital
amino acid energy reserves for the rest of
levels.
24your training week, and won’t
USE CONTINUOUS TENSION TRAINING send your body into a catabolic 28INCREASE
FOR SERIOUS DEFINITION state, which is possible after
consecutive heavy training days THE BURN
Free weights let you reduce the amount of major muscle groups.
of tension your muscles experience on Thermogenic fat
the eccentric (lengthening) phase of a burners aren’t
exercise. By using cables and machines the only way you
you need to control the weight in both can increase your
daily calorie burn
26directions, which places the muscle throughout the
under greater tension over time. This 27CHANGE MORE THAN YOUR WEIGHTS day. High intensity
helps to deliver better conditioning Progression doesn’t always mean lifting workouts that
and muscle definition. heavier weights. When your focus is on include weights
lifting the greatest total poundage you and cardio can
can also increase the number of reps increase your
you do during a workout to achieve metabolic rate for hours after your session
a higher total figure. For instance, has ended. The metabolic process known as
benching 100kg for 10 reps gives you a excess post-exercise oxygen consumption
total poundage of 1000kg. The same can or EPOC is the body’s attempt to return
be achieved by lifting 84kg for 12 reps. to state of homeostasis following intense
This approach will help to maintain your
gains while giving your muscles and exercise. The greater the metabolic
supporting structures a break from the disturbance, the more calories
heavy weight lifting. your body will burn during
this normalisation period.

30STAY HYDRATED CHEATING IS OKAY, SOMETIMES MAKE TRAINING YOUR OWN

FOR MAXIMUM SIZE Partial reps and using momentum to Not everyone responds in the same
get a weight up can way to weight exercises or programmes
Water is the body’s help to squeeze as everyone is different genetically. As
main constituent, out those last few such, you may not respond optimally to
reps in a set, to your friend’s programme.
so when you are stimulate as much You need to try and
dehydrated you will muscle growth as find what works best
reduce total muscle possible. The object is for your body type,
volume and look to increase the intensity your genetics and
29flat. Dehydration of your workout your metabolism. Try
also limits your though, not lead to different techniques
performance in injury. So if you choose and approaches
the gym and to use a few cheat reps over time, and
negatively affects at the end of your set don’t be afraid
your metabolism make sure it is done
as many important intelligently. 31to experiment
metabolic processes
can only occur in the with the
presence of water. unconventional
62 Muscle Evolution until you
find the best
approach for
your body.



M.E FEATURE DON’T TRAIN
THROUGH PAIN
USE FASTED-STATE
While everyone TRAINING SPARINGLY
hates taking time
off for injuries, While doing steady-state cardio
training through in a fasted state does promote
pain can lead to greater fat loss, it can also
chronic injuries result in muscle loss. The trick
is to use it sparingly to bring in
33that require surgery
and even greater your final conditioning, 34FIND THE BALANCE
recovery periods. but rely more on diet
Rather take a break manipulation to really Just like stretching is important
and see a specialist dial in your physique. to counteract the effects of weight
or physio immediately to diagnose and training on your muscles, you also
treat the problem. You’ll be back in the Sipping on an amino need to balance your other bodily
gym sooner than you think. And don’t rely acid supplement while functions and processes. High protein
on pain killers and non-steroidal anti- you do your treadmill diets, intense exercise and various
inflammatories (NSAIDs) to work around walking or stationary products and substances used by
the pain. This is treating the symptom, not bodybuilders increase the production
the cause. NSAIDs also appear to influence cycling may help of free radicals and other metabolites.
several important factors involved in muscle to limit muscle loss It is therefore important to take
growth that can diminish the muscle- antioxidants and use other means to
when you train flush the system to remove these
32building response to weight training. in this state. harmful substances from the body.

35IF IT AIN’T BROKE DON’T FIX IT 36TRAIN FOR MUSCLE, SLOW AND STEADY
While it is important to cycle your training WINS THE RACE
to avoid plateaus and overtraining, there EAT FOR CONDITIONING
is no reason to constantly jump from Flip through the last 60
one routine to the next if you are getting You can’t out-train a bad diet, so all the issues of Muscle
results. Ronnie Coleman seldom changed cardio in the world won’t get you the Evolution and you
his routine, or even the order in which he conditioning you want if your diet isn’t will see how the
performed his exercises. His main aim was spot on. And forget about drop biggest, most
to hit the gym and try and lift more weight sets and supersets to make up the impressive
or bang out more reps on the same weight difference. If your approach in the physiques
at every subsequent session – and there’s kitchen isn’t as comprehensive as have been
no arguing with his results. your approach in the gym then built over
you’re wasting your time. time. They

37weren’t created
in a year. It takes
years of dedicated training,
strict eating and intelligent
supplementation so
be realistic about your
goals and the time you
give yourself to
achieve them.
FOOD FIRST, SUPPLEMENTS SECOND ATTACK YOUR WEAK POINTS 40PLAY AROUND
WITH TECHNIQUES
Supplements should be used to No one likes to acknowledge their As our understanding of
‘supplement’ a nutritious, balanced shortcomings, but the sooner you the human body and how it
diet. They can also be used to give accept your weak areas the quicker you’ll responds to exercise continues
you an edge in the gym and make become a better bodybuilder. If you to improve, exercise experts
take a truthful and honest look at your continue to develop training
38healthy eating physique then you can prioritise your techniques that take the
training to target those areas. And don’t guesswork out of your gym
more convenient sweat the small stuff either. If your traps sessions. DoggCrapp training,
while on the FST7, FSF training, Y3T and
39or calves are small then don’t neglect other formalised training
go, but they techniques have successfully
cannot be the them. Underdeveloped muscles like this been used to revolutionise the
cornerstone detract from your overall look, so give physiques of some of the top
of your them the focus and intensity the need to bodybuilders in the world.
bodybuilding stimulate growth by training them twice As such they could be just the
nutrition a week if required. thing you need to reach
plan. your full potential. M.E

64 Muscle Evolution



PROFILEM.E Interview by Andrew Carruthers, Editor-In-Chief
Photography by Slade @ Pure Photographic Studios, www.purestudio.co.za

Post editing by Tony @ Pure Photographic Studios

THERE’S
A STORM
Melissa COMING!
Storm is
the ultimate MELISSA STORM
poster girl for
success and is Tell us a bit about yourself. Who are you listening to my iPod and then just hit it.
arguably South and where are you from? Music is very important to me as it keeps
Africa’s unofficial I am a born-and-bred Durbanite, a me focused. What also makes my workout
ambassador of qualified graphic designer and an work for me with my body type is pushing
progress. She is apprentice tattoo artist. One of my goals is heavy weights. And I never do cardio!
the girl who never to be one of the best female tattoo artists How do you structure your weekly
gave up and is now around. I also own two pit bulls named training plan?
reaping the rewards Titan and Athena, and I love the beach. I find it very important to do no less
of her hard work What led you to get involved in the than two leg sessions a week, with a day
and commitment. world of bodybuilding and fitness? dedicated to my glutes. I don’t train upper
I have always been in the modelling world, body too hard.
She took all the but it actually started in 2010 when I What or who inspires you when it comes
disappointing placings came across pictures of Jenna Limerick to the ideal look of a physique?
and the upsets that on stage. That’s when I thought to myself It’s a tough one as I have many fitness
would have made most “that is what I really want to do’’. I was idols, but I would have to say Leigh Brandt
girls hang up their totally mesmerised by how one’s body because of her legs.
bikinis and call it a day can be transformed, which is when my Are there any other well-known
in her stride and came bodybuilding and fitness journey started. physiques that you admire?
back stronger and more What would you say is a typical day in My favourite athlete is Miss Prestin. I love
determined than ever. In your life? her whole package and everything about
the lead up to each and every Well, I could lie and say I wake up at 05h00 her. She is in perfect proportion and is
subsequent show she worked and hop on a treadmill, but that doesn’t sassy.
harder to prove that she could happen (she laughs). After I get out of bed Are there any local athletes who you
be better and would be better. I have my breakfast. I then head down to admire?
As the rapper Drake says, the tattoo salon and begin my day. After Michelle van Rooyen is amazing. It was
“Started from the bottom and that I head to gym, then come home and such an honour to have stood against her
now we’re here” and that’s prep all my meals for the next day. in the overalls at the Nabba show.
exactly where she is today, Tell us a bit about your workouts. How How does your training and eating
right here, on the pages of do you train and what makes your differ off-season to in-season?
Muscle Evolution! The dark training work for you? My eating generally stays the same. I
days are over for Melissa and I train a maximum of five days a week.
she has delivered one of the I basically go into my own world while
best bikini physiques to ever hit
a South African bodybuilding
stage. Her driven, determined
and never-settle-for-anything-
less-than-the-best attitude
has created this ‘girl on fire’. So
watch out everyone, there’s a
storm brewing!

66 Muscle Evolution

www.muscleevolution.co.za 67

M.E PROFILE

consume a lot of food as I have such a fast When you look around the gym you
metabolism, regardless of whether it’s train in and you see ladies who aspire
in- or off-season. Even a week out from a to look like you do, what is the biggest
show I still have 200g of carbs per meal. mistake you see them making?
With my training I always try to go very Honestly I am in my own zone when I train
heavy, and mix things up a bit to shock my and don’t really acknowledge other people
body. around me. One thing I have noticed
What goals and aspirations do you have though when I see ladies train is their lack
of motivation. A lot of them are too laid
for yourself? back and don’t push themselves at all. It
One of my main goals is to be South makes me want to go up and show them
Africa’s most promising bikini how it’s done to help them.
athlete. I also want to continue to Tell us about your eating habits and how
do well locally and see where I you eat on a daily basis.
end up. Realistically one can’t I eat 5- 6 meals a day that are high in carbs.
earn money from this sport, I can eat up to 1kg of potato a day just to
which is why it needs to be maintain my physique. While I follow my
taken as a personal goal. diet 90% of the time, I do have a major
This ensures that there sweet tooth. If you put a cupcake in front
are no regrets later on in of me I will eat it. Obviously closer to
life. The ‘fitness fame’ is competition time I do away with my little
short lived. cheats and harden up.

ALL I CAN SAY IS
HOLD ON AND NEVER

GIVE UP, BECAUSE
YOU CAN ACHIEVE SO
MUCH MORE THAN YOU

THINK YOU CAN.

68 Muscle Evolution



M.E PROFILE Have you made any major funnier things was watching a women
advancements in terms of your fall off a treadmill at gym. I couldn’t stop
Tell us about your sponsorship with nutrition and training recently that laughing.
Evox. How important do you feel you’d like to share with our readers? What’s the weirdest thing anyone has
supplements are when embarking on It has only been in the last year that I’ve ever said to you?
a health, fitness and physique-driven dramatically changed my appearance, but I was once told I look like a porcelain doll.
journey? only the people who know me best will That was pretty weird.
I am very fortunate to be sponsored by a know what I’m talking about. I achieved Tell us a bit about your hobbies. What
great, caring company. I’m also blessed to this after being guided in the right do you like to do outside of the gym?
have great friendship with my awesome direction and creating the right mindset I love to surf, watch crime channels and
fellow sponsored athletes within Team with the help of my coach. create drawings and portraits as I’m an
Evox. With regard to taking supplements, Tell us about one of the most bizarre arty person. I also love to spend time
you cannot substitute every meal for a things you’ve seen in the gym or at a relaxing, but this is hard to do with an
shake, but they are important as they help show. overactive partner.
meet the demands of creating a better, I’ve seen a lot of odd things. One of the Tell us something that not many people
healthier lifestyle. might know about you?
I’m extremely reserved, which people
70 Muscle Evolution often take the wrong way and class me
as ‘snobby’. I am also shy and I hate being
in the public eye too much. Crowds freak
me out.
What are the most important things
you take with you to gym?
I often forget to bring my own things
and end up taking my husband’s. My
forgetfulness is so bad that I once forgot
to put my trainers on and walked out
of the change room. It was only when I
realised that my feet were cold that I went
back to put them on. One thing I never
forget though is my iPod.
What kind of music do you listen to
while training?
Heavy metal, rock and anything with a
hardcore beat.
Who assists you with your training and
guides you with respect to nutrition
and contest prep?
My coach, Marius Dohne. But I’m also
very fortunate to have worked with
the legendary Chris Scott and Tammy
Jackson.
How long have you been training for?
Since 2010.
Do you participate in or follow any
other sports?
No, I live and breathe fitness and training.
What’s your favourite foods, both
during prep and off-season?
When I’m prepping my favourite food is
my breakfast Tasty Wheat. During the off-
season pasta and chicken does it for me.
If you could offer some words of
wisdom to our readers, to help them
reach their goals, what would it be?
All I can say is hold on and never give
up, because you can achieve so much
more than you think you can. Continue to
push towards your goals as your biggest
competition out there is yourself.
Any famous last words?
Here comes the ‘Storm’! M.E

VITAL
STATS

AGE: 24
NATIONALITY:
South African

LIVES:
Durban
HEIGHT:
163cm
STAGE WEIGHT:

51kg
OFF-SEASON WEIGHT:

53-54kg
FEDERATION:

Various
MOST NOTABLE
STAGE RESULT:

• Nabba 2012
Provincials Miss Bikini
Short winner + Overall

• Nabba 2012 South
African Miss Bikini

Short winner

www.muscleevolution.co.za 71





5StNEeTWHEESrTSoCAiMdM.ERESEARCH ByJoshHodnik As you may recall from a previous
article I wrote, the first time I bought

steroids I got totally scammed and
ripped off when I was given fake

gear. This was many years ago, but
had it been more recent I could
have gone online and checked
out pictures of real steroids
to compare them with the
fake ones. I would have then
known immediately that I
had bad stuff in my hands.

H owever, while the Internet has made it easier to by turning to new technologies and new methods. The newest
spot bad fakes, technology also advanced to the scam is to purchase expired anabolic steroid trademarks. I’ll
point where anyone with a good scanner and briefly explain how this works: let’s say you sell nutritional
printer could make labels that were identical to supplements, and even though they’re not steroids, you want
the real thing. So while it’s easier in some ways to spot fake people to think they are. Well, you take a look at some old
steroids, in other ways it’s become more difficult. steroid trademarks that are no longer in use – there are tons
Back in the day some of the sillier scams, but ones that of big name trademarks that are no longer in use because
probably hooked a lot of kids, were the vaguely worded the patents expired and they were replaced with generics, or
advertisements in the back of muscle mags and other related they’re no longer sold. You file with the trademark office and
magazines. They usually advertised products that sounded buy the trademark for, let’s say, Failadrol (*fictional). Now you
like steroids, with similar looking names, for real steroid prices, start selling the stuff with your legal trademark, and whenever
and with a shady sounding company name like “XYZ Labs” or someone Googles it, they find tens of thousands of hits talking
whatever. about how it’s a steroid. Your advertising and marketing is
When you ordered you received a semi-legit looking steroid already out there, all you need to do is keep quiet about the
bottle of some terrible dietary supplement or other substance fact that what you’re selling is not the thing that the original
that certainly wasn’t steroids. What you got instead was a lesson trademark was for.
I suppose. The stuff kind of sounded like steroids (Stanozolulz And sadly this is what’s happening out there right now.
for example), and the advertisements were shady enough, so it Trademarks are being bought up and products are being
wasn’t totally unreasonable to think that you were getting the sold under old steroid names. Whether this is legal or not is
real deal - not just overpriced dietary supplements. Of course, irrelevant, the fact is it’s not cool as it’s deceptive at best. So
with the Internet, those ads in the back of the magazines I guess when buying online the old “buyer beware” warning
were no longer needed and eventually died out. Some people should apply. And, of course, I would never tell anyone that
started running the same scams online, with pseudo-steroids they should buy steroids or do anything illegal in the first
that looked and sounded like legit products. place. But if you are, for whatever reason, just be aware that
But as people start to wise up the scammers are adapting scamming tactics are constantly evolving. M.E

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.
74 Muscle Evolution

M.E M.E WHAT’S HOT

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combination with other Scienti cally developed to control your
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NELSON ‘KZN MUSCLE MACHINE’ MTHEMBU

MAKING THE SPORT OF BODY-

BUILDING MORE MARKETABLE
It is the duty of every
ATHLETE COLUMN ANDREW HUDSON bodybuilder to foster The size and proportions we
greater acceptance of our achieve with our bodies already
CARBS AND CARDIOhen preparing for alienates a number of people
contests you need sport as a mainstream sporting from the sport, so we then have

Wto find the right
to how they feel, what makes code. This is important for the to use our actions, behaviour
them look best and their future of the sport, as well as the and words to show people that
weight. I did this for three image of bodybuilding in South this sport is something worth
balance between your carb years when I first started and I
intake and cardio to dial in took pictures to compare with Africa. The personality traits and getting interested in. We can
social behaviour of further the sport’s
your conditioning. Some my notes and, even to this any bodybuilder is “It is the duty of cause and plant this
people respond well to lots day, I still look back on them. the pivot to create a every passionate seed by helping to
of carbs and lots of cardio, So, if you are serious I highly positive attitude and educate the general
while others respond better recommend you do this as you good perceptions bodybuilder to population about
to less of both. Having tried can always look back and see about the sport in spread the word what it is we do.
every possible combination what worked and what didn’t. about the ideals,

the aims and
of these two variables I know Right now I am just about the mass market. the benefits of Through the use of
Being humble and a bodybuilding seminars, talks or
that I respond better to high to start full-on preparations approachable at all lifestyle, be it in the guest appearances
carbs and lots of cardio. That for next year. For the last three times is important as at popular events
translates into carbs at every months I have been taking it we try to welcome bus, in a taxi, at a we can showcase
meal and cardio up to twice easy as far as my food intake people to the sport. sporting event or in bodybuilding to a
a day, which is an approach I is concerned, only eating 2-3
a social setting.”

follow right into the final week meals a day to give my body a Dressing appropriately, keeping wider audience and hopefully
yourself properly groomed attract more interest and support.
before a show. Some people break from the routine it has and behaving in the right By sharing information we can
get this wrong and look flat been in over the last year or
come contest time. If you are so. So my weight has come manner will help to create a dispel many of the stereotypes,
better overall impression of myths and inaccuracies that
on low carbs then you need right down to 120kg, but I bodybuilding too. It is also exist about our sport. This will
to watch the intensity of your have stayed quite lean while
cardio. When you eat carbs doing so. Taking the year off important that you are able to hopefully encourage more
offer the right advice on training people to get active and work
your body releases insulin, has really got my motivation at and nutrition should someone towards achieving better bodies
which is anti-catabolic and an all time high and watching
stops muscle loss. As such, if all my fellow SSN Muscle ask, as bodybuilders are often and enhanced levels of health
approached for information in through gym and weight training.
your carb intake is extremely Junkies prep for the shows this regard. If you don’t know This is what will build the sport
low your cardio shouldn’t be has been torture for me. I am
too intense, otherwise you therefore more determined something, say so, then go and from a real gross roots level.
research it so you can come It is therefore the duty of
risk burning muscle for fuel. than ever to back to the person with the every passionate bodybuilder
The opposite applies as well. push my body
If you are eating lots of carbs to the limit and correct information. Don’t give to spread the word about the
erroneous information as that ideals, the aims and the benefits
then you need to make sure be the best I can damage your reputation. of a bodybuilding lifestyle, be it
you perform your cardio at have ever been
an intensity that will burn off at my next Due to our size bodybuilders in the bus, in a taxi, at a sporting
are often called on to resolve event or in a social setting. At the
the fat. In terms of the types show. violent situations. It is up to us in end of the day our sport is about
of carbs you should be eating
you need to eat the type that these situations to try and resolve more than mere aesthetics. There
them in a positive manner, are numerous health benefits
digest the easiest, so take without resorting to physicality. like increased vitality, longevity
notes about the effect each ANDREW SAYS
type of carb source has on With great size comes great and the reduction of many of the
responsibility, so we must learnt lifestyle diseases that plague so
your digestive system. Some “If your carb intake to use it wisely. many South Africans these days.
people find that they cannot is extremely The same goes for respecting And once bodybuilding has
eat gluten for instance, while those of the opposite sex, and touched and changed the lives
for others it isn’t a problem. low your cardio their partners. Bodybuilders of more people they will also
So the best thing to do is to shouldn’t be too should avoid using their physical become advocates of this way
try and eliminate it and see intense, otherwise
how it goes. If you look and traits to try and tempt ladies away of living, which provides further
feel leaner then stick with it. you risk burning from their partners, and they impetus for the progression
I always tell people to keep a muscle for fuel.” should not try to impose their will of our sport into mainstream

food diary and to take notes as on or threaten other guys. acceptance.

76 Muscle Evolution If you have any questions for me please send them to
[email protected] and I will answer them in this column.

LOUIS BESSINGER WBBF PRO ATHLETE ATHLETE COLUMN

MAINTAINING COMPETITION MY NEW JOURNEY WITH
NCONDITIONING BETWEEN SHOWS
ormally when I plan the tricks I have up my sleeve THE WBBF BEGINSs everyone who has
my shows for the year to dial in my conditioning. It been following my
they usually end up doesn’t matter if I competed
Acareer knows, my goal
being four weeks apart. But two weeks or two months ago, I have also had the
opportunity to earn my WBBF
pro card for the last two years
since 2008 has been to obtain as I had met the criteria of
I have done shows in the past this is the approach I take. an IFBB pro card. Each year I this federation a few years
where I had to do consecutive So, as an example, let’s say
shows that were two weeks I just finished a show on a kept meeting the criteria that back. I therefore spoke to my
was communicated to me by the sponsors about the opportunity
apart, which obviously has Saturday, and my next show is local federation, both locally and and they were happy for me
implications for your approach in two weeks. My prep is pretty
to maintain contest-ready easy because of my diary. I just internationally. Unfortunately to achieve pro status in any
the goal posts were constantly federation. Obviously the IFBB
conditioning. But no matter go back, look at my diet and being pushed out for me as the is the biggest federation in the
how long my shows are apart I start it again from two weeks
always stick to the same plan. out from my previous show. criteria changed as soon as I world, which is why that was my
had met them. The frustration primary goal, but the WBBF lets
The main reason why I can The same will apply if my show was that it took a great deal me compete in various money
maintain my conditioning was three or four weeks away.
between contests is because I just go back and restart the of time and money to meet shows around the world.
my coach Roy never lets me process from that stage in my these requirements. I also I really want to take my career
cheat after a show. In the rare previous prep phase. needed to make sacrifices in to the next level internationally,
instance when my next show A few of the other tips I can terms of the money shows and the WBBF will let me do
is three or more months away share with you include the
then he might let me have a following: I could enter or guest pose that now. At this stage of my
at as these restrictions were career I think it’s the best
cheat meal. However, we like • A lways keep your protein implemented by the IFBB as part move for me as I’m finally
to keep my conditioning after intake at moderate levels
a show as it makes it so much (about 2.5g per kilogram of of the process when applying moving forward again. I have
for a pro card. This made it also spoken to a number of
easier to prep for the next one. body weight). Some athletes even more difficult to fund my local athletes who share my
So don’t eat yourself sick for think they should completely
two days after you step off drop their carbs, but that’s bodybuilding lifestyle. sentiment and support my
I was also told that if I decision. I am now preparing to
stage as you’ll then spend two the biggest mistake you wanted to go to the IFBB do my first pro show. I have one
weeks trying to get back into can make. Carbs are very
shape. That’s a complete waste important as they give you World Championships this or two options in November this
year I would need to do year as there is a show taking
of time. your size. If used correctly, Provincials and Nationals again place in Slovakia called the
Rather go home and eat as carbs are king.
much diet food as you can to • Training-wise, it doesn’t to get there. Having done this Amber Prix Olympia. The week
numerous times before I really before that there is another
try and satisfy your post-comp matter how many weeks didn’t want to go through this show in Russia – the World Pro
cravings. This will mean that you are out from your next
you can also do less cardio show, you should be training process again as I have been Championships. I am now also
sticking to these guidelines for looking forward to doing a few
after your first show as you heavier and more intense the last five years. I have also more guest posing appearances
only need to do enough to than what you did for the
keep you in or close to contest last show. It doesn’t matter proven myself time and time this year to boost my exposure,
again on the local stage at especially for my supportive
shape. if your energy levels are Nationals, and the big affiliated and patient sponsors.
In addition, I always keep a low, just maintain a positive
strict log of my training and mindset and push through shows like the Muscle Evolution I would like to take this
Grand Prix, so I don’t feel like opportunity to thank the
diet after a show. I am very the workout. I need to prove myself on the IFBB SA/BBSA for everything
strict with this so that I can
look back and see exactly how I local stage anymore. they have done to help me
ate a week ago, two weeks ago LOUIS SAYS Bodybuilding is also more try and achieve my pro card.
than my passion. It’s also my I was a proud IFBB athlete for
or even four weeks ago. We like to keep my profession, so I need to start many years and still hold the
I normally get myself into making money from it again. federation in the highest regard.
contest condition the week
before a show. I then have conditioning after The truth of the matter is that I have just come to a crossroads
three days of carbohydrate a show as it makes since I started on my journey in my career and have had to
depletion, followed by three it so much easier to to try and achieve my IFBB pro make the difficult decision to go
days of carbohydrate loading.
I also do my water loading prep for the next one. card I have lost a great deal of in another direction in order to
earning potential. advance my career goals.
during this time and pull out all

www.muscleevolution.co.za 77

IFBB PRO HENNIE KOTZE SHAMEEN “MEAN MACHINE” ADAMS

WHAT I’VE LEARNT OVER THE END-OF-SEASON

LAST TWO YEARS AS A PROhe main thing I’ve learnt MOTIVATIONodybuilding can be
TIFBB pro athlete is that there you don’t need to completely cut a cruel sport as all
over the last two years as an adaptive response in my muscles. That gives me the edge over
With Neil I have also learnt that Bthe biggest shows, my rivals.
ATHLETE COLUMN
is no major difference between carbs when you diet down for a including nationals and I also like to think back
on the years when I didn’t
training and nutrition required in show to dial in your conditioning. I world championships all succeed or achieve my
the amateur and pro ranks. Granted also learnt about the importance of
it takes a lot of hard work to achieve fats in a competition diet. Granted happen in the second half goals. One year I didn’t give
of the year. This can prove to it everything I could and I
your pro card, but once you are there everyone is different, but this be difficult as most athletes placed second. I will never
the lifestyle and the requirements approach works for me. I have been
from a nutrition and training using some level of carb depletion have been training really hard forget that feeling and to
since the start of the year to this day I use it to motivate
perspective remain the same. and carbing up techniques, but it make improvements over last me. I also like to keep telling
When I turned pro I first contacted wasn’t as hectic as some athletes
Gary Strydom to get some idea of go. The main thing was that our year or add extra muscle mass myself that there is always
to their frame. Guys are also someone who wants it more
what was in store for me and get approach was flexible. We monitored trying to look good for their or is working harder than
some advice. He didn’t change my conditioning on a daily basis and
my diet or anything like that, but made decisions based on that. In the hard-earned holidays at the me, which drives me to train
end of the year. Maintaining longer or train harder.
gave me tips on how to increase beginning I was scared of carbs, but focus and motivation for this And this doesn’t just carry
the intensity of my training to start Neil showed me that my metabolism
building a body that could compete was high enough to keep carbs in length of time often leaves through to the gym. I take
most us short on motivation this mindset home when I
on the pro stage. He advised that I my diet. This made dieting much to hit the gym for a tough practice my posing and check
use higher volume training. I tried easier. Working with someone who
that style of training for a while, but is so knowledgeable really made a session or to keep pushing my conditioning.
through until the end of the I also set myself smaller
it was a challenge for me to pick up difference. year. This is when it really goals throughout the year
the weight I needed to compete While on the stage I realised that
in the right weight class. This was I compared well with many of the becomes a mental game. and aim to achieve something
I like to keep my motivation every month or so. This helps
another lesson I learnt – what top athletes in my division around levels high by telling myself to keep the motivation up
has worked for one athlete won’t the world. The difference between
necessarily work for another, at any us is that I haven’t had the time or that I can get the edge over and your eye on the bigger
my competitors by constantly prize. For instance, my overall
level. It is important to stick with means to make a name for myself working harder or longer goal is to stay in good shape
what you know and play to your on the pro circuit by competing as
strengths. I therefore decided to go often as possible. You may have the than they do. I know that all round. As I have a guest
when everyone else’s lights posing appearance at Muscle
on my own for a while to try and find best conditioning but if the judges are still off in the morning, Mania I have something more
the right approach for me. When don’t recognise you on stage you’re
I finally did my first competition at a disadvantage. You could see but mine are on, that I’m specific to work towards. That
staying ahead of the pack. keeps me motivated as I have
I also realised that the top SA the same effect with Marius Dohne, to put on a good show for
bodybuilders weren’t too far behind Marlene and Nina. As a rookie you
the pros. need to know that it will take some the people who come to see
SHAMEEN SAYS me. My next goal is then the
I then started working with time to get your name and face All Africa Olympia, which is
Neil Hill, using his Y3T approach. known.
He helped me focus on my weak Lastly, I’ve learnt that there is no “I also set another big goal for the year.
points, and taught me how to focus way you can do this without the myself smaller It also helps to get regular
on those areas to get the response support of a sponsor and a strong
feedback on your progress
or have an assessment done
I wanted. I learnt that I could get support system. Thankfully I have goals throughout by your coach or a personal
better results on a five-day-a-week that in Chris and Mario from SSN. If the year and trainer. This benchmarks
training split, and didn’t need to local athletes could live half the life
train six or seven days a week to an international pro lives in Europe aim to achieve your progress and gives you
get results. I also started to split and the US we could do so much something every an idea of how far you have
my leg training, doing quads in more. It is also expensive to compete come. It will also assure
month or so. you that you’re still making
the morning and hamstrings in around the world as a pro, which is This helps progress. Sometimes an
the afternoon. We used intensity something I could never do without objective opinion is all you
and volume during each session their financial backing. In my mind,
to focus on the weaker parts, and the only reason why international to keep the need to motivate you when
didn’t add in extra sessions. We also athletes are better than us is that motivation up you’re feeling flat and tired.
focussed on my weak points at the they can rest more than we do as Even if the truth isn’t what
and your eye on you wanted to hear, at least
start of the week so that I was fresh they are full-time pros. They don’t you know where you stand
and able to attack them with the have better supplements, training or and what you need to do to
right intensity. I then had sufficient nutrition there, they just have more the bigger prize.”

time to rest and promote the time and money to rest and recover. achieve your goal.

78 Muscle Evolution

CHRIS FITZPATRICK

SHOW DAY PREPf you’ve done your prep rightc. Friday evening: Same as
you’ll be shredded, hard and morning, but I usually rub on some
oil-based tan on after the Pro-tan
Idry come show day. However,
a sure-fire way to bugger it all up coat has dried and leave it on
is to be unprepared on the day of throughout the night (get some
the show. If you speak to anyone black linen).
who has competed before they’ll d. Saturday morning: Touch ups
say that they’ve done something and apply some posing gel, glaze
wrong on show day before. There or baby oil (if necessary) before
are a number of factors that going on stage to get your tan to
influence your final ‘look’ on the day shine. With a Pro-tan base your tan
and can affect your conditioning in shouldn’t streak, run or rub-off.
different ways. As such you’ll need 5. POSING TRUNKS – Have
to consider different strategies to a couple of pairs in case you
find what works for you based on get colour or tan on them.
body type, how lean you are, how Furthermore, make sure you get
well rested you are, your cortisol a pair that fits properly and is cut
levels and what you had to do to correctly. It mustn’t look like a
make your weight division. My speedo. It needs to be thin and
approach is as follows: tapered on the sides, narrow across
1. WATER – I carry a fair amount of the glutes and lower at the back.
muscle on my frame, so I have to And make sure that you wear them
run a dehydration protocol to come correctly – they shouldn’t cut your
in hard and dry. The key here is not waist in half. They need to sit just
to stop drinking water, because beneath your obliques, high up on
when you ‘run dry’ your body will your waist. You can never go wrong
use intra-muscular water for organs with black, so keep a pair of black
(of which the epidermis or skin is trunks, as well as your favourite
the largest). I follow a dehydration colour pair for the day.
protocol of 8 litres until Wednesday, 6. FOOD – On the day of the show
4-6 litres Thursday, 2-3 litres Friday only eat the same foods you would
(most of it by 16h00) and 1-2 litres ordinarily eat. Nothing bloats your
Saturday - 500ml on waking and gut more than introducing foreign
500ml before stepping on stage. foods at this stage as your gut is
2. SODIUM – I stop adding highly sensitive. Stick to oats, rice,
sodium to my food from 12h00 sweet potato or rice cakes as carbs,
on Thursday. Your body adapts to and have less protein on the day.
sodium restriction within 48-72 Have your last whole food meal
hours, so cutting additional salt approximately 3-4 hours before
from your diet before that will you go on stage to ensure your
be counter-productive as your stomach is as flat as possible.
body produces aldosterone to Snack on unsalted nuts, rice
compensate. cakes or some dried fruit if you’re
3. CARBOHYDRATES – Carbing up hungry.
is necessary (to varying degrees) as The key to the final few days and
we are all in a highly overtrained the day of the show is rest. Sleep
and glycogen-depleted state before reduces cortisol and allows your
a show. This process varies from body to return to homeostasis.
person to person though. I work on Once rested you’ll be able to shed
2x normal carb intake for the final any subcutaneous water, and allow
two days before the contest, and your body to absorb the carbs
monitor condition in the mirror. you’re supplying it.
4. TAN – This is vitally important. If Stay close to the warm-up
the lights are harsh they’ll wash out area so you can hear your line-up
any detail if you’re not dark enough. being called, stay warm, and keep
My protocol for a contest tan is: calm and relaxed. Don’t warm-
a. Thursday: One coat Pro-tan, let it up excessively - 15-20 minutes is
dry, then shower. sufficient. And don’t forget to smile
b. Friday morning: One coat Pro- for the photographer when you’re
tan, let it dry, then shower. posing on stage.

Catch us on Facebook (www.facebook.com/ssnonline) for any questions you
may have or contact Muscle Junkies directly (www.ssnonline.co.za/junkies).

M.E SHOW REPORT By Andrew Carruthers, Editor-In-Chief
Photography by Soulby Jackson – www.skjphotography.co.za

WBFF Freddie Klopper

Antonette
van Duuren

Michelle
Van Rooyen

Charles Mazibuko
Angie Snyman

SOUTH AFRICAVENUE:BigTopArena,CarnivalCity,DATE:20July2013
80 Muscle Evolution

WBFF SA RESULTS

BODYBUILDING (LIGHTWEIGHT)
1 Prince Majola

2 Jaco Venter 3 Morne van den Berg
Wayne Coetzee

I t’s hard to put into BODYBUILDING (HEAVYWEIGHT)
words the magnitude 1 Freddie Klopper
of work that went
into putting this show 2 Tony Flex 3 Joe van der Walt
together, let alone BODYBUILDING (LIGHT-HEAVYWEIGHT)
create the partnerships
required to bring the WBFF to 1 Charles Mazibuko (New WBFF Pro)
South Africa. But on the 21st 2 Gontse Schele 3 Bertus Kellerman
of July 2013 Jaco de Bruyn
finally realised his dream of
putting on a show, the likes of
which this country had never
seen before. It took months
of planning to bring this
project to life, but the day
finally came when passionate
athletes from our fitness
industry could compete in
Paul Dillett’s World Beauty,
Fitness & Fashion federation.

www.muscleevolution.co.za 81

M.E SHOW REPORT The Big Top arena at Carnival
City was the up-market venue
DIVA FITNESS (TALL CLASS) selected to host this prestigious
1 Angie Snyman (New WBFF Pro) event. On the day of the show ticket
sales had already hit the 2000 mark,
2 Anna Wood 3 RiAnne Hall which was extremely impressive for
a debut show. At showtime it was
DIVA BIKINI MODEL (TALL CLASS) confirmed that the entire lower
1 Michelle Van Rooyen (New WBFF Pro) level of the arena was sold out.
When the doors to the arena finally
2 Carmen Botha 3 Bella Leitch opened 2500 eager supporters and
spectators poured into the venue
DIVA BIKINI MODEL (SHORT CLASS) and as the upper level continued to
1 Ashleigh Frost (New WBFF Pro) fill the atmosphere Charles Mazibuko

2 Laura Danielz (New WBFF Pro) 3 Lindy Joubert became electric.
The grand
DIVA BIKINI 35+ opening of the
1 Cindy-Louise Moxon event began as
2 Marilyn Carstens 3 Daniela Verga every athlete
82 Muscle Evolution who was taking
part in the show
took to the stage.
They showed
themselves and
all their hard
work off to the
audience while
waving South
African flags. This set the tone for the rest of the show that
was to follow. Shortly after that well-known bodybuilding
icon and federation founder Paul Dillett took to the stage
and introduced himself, giving the audience a taste of
what was to come. He also introduced the local federation
executive committee, along with a few other pro athletes to
the audience. After the formalities it was
then time to get the show going. The
arena had three strategically placed big
screens, with the main screen placed
behind the stage and the other two
on either side. This ensured that
the spectators who sat in the chairs
located on the sides could easily
follow the action on stage, but in
larger-than-life scale.
Despite all the hard work,
planning and preparation
any first-time event seldom
goes off without a hitch, and
this show was no different.
Unfortunately a technical
snag in the first half of the
show meant that the
screens weren’t picking
up the feed from the
cameras that were
filming the event.
The feed was
replaced with a
Ashleigh Frost

ismwatdhlmpahOeeersinasbetserusththkhxhtsa,oteesidwrvwhe2dehaom0tailfiwcr0yoceeh.0rkloayeafdty



M.E SHOW REPORT few logos until intermission, so q10ueastsiafxphylniopleeetgioisnutevtaclfahayenererttTleiamssdlhtvoehhcsoehenoneeoalfneigfcenlnftpgitapesgwtIdarldluhduihothnuitebhirttdzaidsslheslniaudtaiddsvrstanconeynhhihtntdvsd.reehoiidepeonvwarldngeta, ry
it wasn’t that noticeable to the
DIVA FITNESS MODEL (35+) audience, but for those in the
1 Lauren Fick know it was quite frustrating.

2 Claudia Morris 3 Cindy-Louise Moxon The glitz and glam of this
DIVA FITNESS (SHORT CLASS) show, along with the spectacle
and display of the lights and
1 Antonette van Duuren (New WBFF Pro) sound, ensured that this event
2 Lauren Fick 3 Joanne van der Vlugt delivered a level of production
quality that I had never
experienced in over 10 years
of publishing in the health and
fitness industry.

Each and every athlete also
brought their absolute best on
the day. Even the conditioning of
the top athletes proved to be an
eye-opener for Paul, who travels
the world putting on shows
like this. Paul puts SA in the top
three countries in the world and
he’s convinced that our athletes
will have a big impact in Las
Vegas at this year’s WBFF World
Championships. Being put
on par with the US and UK
in terms of the quality of our
athletes is a huge accolade for
South Africa, so I’m confident
that our athletes will be mixing
it up with the world’s best at the

MALE FITNESS MODEL Daniel Wessels
1 Daniel Wessels (New WBFF Pro)
2 Marco Pietrowski (New WBFF Pro) 3 Rudi Pretorius

MALE MUSCLE MODEL
1 Wayne Coetzee (New WBFF Pro)
2 Renier van Jaarsveld (New WBFF Pro) 3 Prince Majola
84 Muscle Evolution



M.E SHOW REPORT end of August. Watch out Las Vegas!
Over 160 athletes paraded and presented themselves on
WOMEN’S FIGURE (SHORT CLASS) the night and dazzled the audience with everything from
1 Tiana Flex (New WBFF Pro) bikinis, evening wear and majestic costumes. Athletes went all
out and spared no expense in making sure they brought their
2 Monique Norval 3 Natasha Gowar best presentation, and it showed through the appreciation
WOMEN’S FIGURE (TALL CLASS) of the audience. Unlike other physique shows and contests,
the WBFF scores their athletes differently, which might take
1 Dylese Botes some getting used to from both audience and athletes
2 Yolanda Kilian 3 Sanet Eggett alike. In regular physique and bodybuilding shows judges
are instructed to judge from the neck down, with complete
WOMEN’S FIGURE 35+ focus on the physique. In the WBFF the entire individual is
1 Anneline Booysen judged according to criteria such as physique, marketability
and stage presence. With some divisions being
2 Juley Du Plessis 3 Sanet Eggett scored 40% on physique, 40% on marketability
and 20% on stage presence it’s easy to see
how important it is for an athlete to make an
impact on stage. Having a great physique alone
is simply not enough. The federation is about
marketability, poise, flair and physique, so if
athletes ticked all those boxes and achieved
a look that’s worthy of magazine covers,
feature spreads and big brand name
endorsements, then they placed well.
It wasn’t long before the cream rose
to the top and those strong in all
areas of the judging criteria were
crowned. Ten WBFF pro cards were
also handed out on the night. This
made the dreams of a select few
come true as they now have the
opportunity to go to Las Vegas and
compete against
the world’s best
WBFF athletes.
This show was a
Tiana Flex huge learning curve

for the executive
committee and
although we
managed to put
on a show like
no other, I can
guarantee you
that this was only
a warm-up for the
great things that
are yet to come out
of the WBFF South
Africa. So get ready
Anneline Booysen for 2014, because

it’s going to be epic!

86 Muscle Evolution IMAGE: RICHARD COOK
* All results and spelling as supplied by the event organisers. Muscle Evolution accepts no
responsibility for any errors or omissions M.E



M.E SHOW REPORT Report by staff writer
Photography by Soulby Jackson – www.skjphotography.co.za

MASTERS O/50
Gerrie Killian

MENS FITNESS
Bafana Manake

OVERALL BEACH
BIKINI & BEACH
BIKINI U/23 YRS
Zelmarie Fourie

IFBB RUDX VENUE: Springs Civic Centre, DATE: 3 August 2013

BOKSBURG
CLASSIC
Following the success of the
MENS BODYBUILDING RUDX Millennium Gold Plate included Just Water and Giant Energy
OVERALL & SENIOR in April, Helena Calitz and Drink, Clearwater Fitness Club, Tweak
MEN U/80KG her team from Xtyle Fitness and Fitness, Pro-Chino, Magic Bikinis and
Wiehann Mentz Entertainment blew crowds away Trifocus Fitness Academy.
with yet another well organised
88 Muscle Evolution event. 117 athletes from across the The standard of the show was set
country came to battle it out for prize from the start with the juniors showing
money totalling R18,000 and over exceptional size, as well as great muscle
R100,000 in prizes. definition. Thabo Mbangata, the winner of
The main sponsor, RUDX Nutrition the Under 23 over 75kg line-up impressed
once again contributed greatly to the the judges and dominated the line-up
success of the event by sponsoring with his phenomenal symmetry and
R15,000, and provided supplement muscular development. The Men’s Athletic
Physique category, which is becoming
hampers and other promotional quite popular at these types of events,
material. Other sponsors was won by Juan Pretorius. Dave Shanley,
who placed second in this division, is also

SENIOR MEN OVERALL FITNESS BODY
O/90KG BIKINI & FITNESS FITNESS
BIKINI O/163CM Delyse
Andrew Raath Zelna Pretorius
JUNIOR Botes
U/18
Rynhardt BEACH
Illman BIKINI
O/163CM
Rene Kippen
DISABLED
Will Smit

SENIOR MEN U/90KG NOVICE
Gontse Sechele U/75KG
Jaco vd
SENIOR Merwe
MEN
www.muscleevolution.co.za 89
U/70KG
Lennon
Sindicich

M.E SHOW REPORT

NOVICE LADIES an athlete to keep an eye on in future.
O/75KG BODYBUILDING Zelna Pretorius, who won the Fitness
Ndumiso
Dlodlo OVERALL & Bikini over 1.63m division, also walked
LADIES away with the overall title and R1,000
LADIES CLASSIC cash. Zelmarie Fourie, Francisca van
FITNESS Heerden and Rene Kippen won their
Anzelle BODYBUILDING individual Beach Bikini divisions, but
Koekemoer Engela
in the end there could only be one
van Tonder winner.
LADIES The guest poser for the evening
was none other than IFBB pro
BODYBUILDING Marius Dohne, who plans to
Roslyn Calitz make a comeback in 2014.
Marius was in phenomenal
FITNESS BIKINI shape, as always, and
U/163CM received a standing ovation
from audience members.
Jalize Mc Master His company, Born to
JUNIOR Dominate, also had a stand at
U/16 the show expo.
Gift Stef Marais and Gerrie Killian
proved that age is not a factor
Chabalala by showing off their amazing
physiques and winning their

respective individual Masters line-
ups. After months of hard preparation
an old familiar face in bodybuilding,
Engela van Tonder won both the
Classic Bodybuilding and the Ladies
Bodybuilding Overall line-ups. She
was also chosen for the IFBB Central
Gauteng team, which was selected at
the show to compete at the IFBB South
African Championships in September
this year.

Clearwater Fitness Club sponsored
R1,000 towards the Ladies Body Fitness
Overall line-up, which was taken by
Delyse Botes from Centurion. Roslyn
Calitz won the Ladies Bodybuilding
division.

The senior divisions included a few

BEACH BIKINI
U/163CM

Francisca van
Heerden

JUNIOR U/23
UP TO 75KG
Jason du Preez

MEN ATHLETIC
PHYSIQUE

Juan Pretorius

90 Muscle Evolution

exceptional athletes, such as Gontse SENIOR MEN
Sechele and Andrew Raath, who U/60KG
amazed the judges with their muscle Donald
thickness, density and definition. Sebastio
David Britz and Shanti Mitchell, who
competed in the Senior Men over JUNIOR U/23 MASTERS
90kg line-up, also had exceptional OVER 75KG O/40
muscle tone. The Overall Men’s
bodybuilding trophy, along with Thabo Stef Marais
R8,000 in cash, went to Wiehann Mbangata
Mentz, the winner of the Senior
under 80kg division.

Congratulations to Helena
Calitz and her team for running
yet another successful event.
Helena has also been elected
as the chairlady for IFBB Central
Gauteng and will be organising two
additional provincial shows in 2014.
We look forward to seeing many
more shows like this from promoters
who have just as much passion for
the sport as Helena does.

RESULTS

JUNIOR U/16 MASTERS O/50 NOVICE O/75KG FITNESS BIKINI O/163CM LADIES BODYBUILDING SENIOR MEN O/90KG
1. Gift Chabalala 1. Gerrie Killian 1. Ndumiso Dlodlo 1. Zelna Pretorius 1. Roslyn Calitz 1. Andrew Raath
2. Keith Khumai 2. Collin Le Roux 2. Raymond Nortje 2. Audrey Dippenaar 2. Lorraine Mtjakatla 2. David Brittz
JUNIOR U/18 3.Pieter Klein 3. Sean Dalhouzie 3. Priscilla Bornman 3. Rebecca Mhlaba 3. Shanti Mitchell
1. Rynhardt Illman DISABLED BEACH BIKINI U/23 YRS LADIES FITNESS SENIOR MEN U/60KG OVERALL FITNESS BIKINI
2. Luke Smith 1. Will Smit 1. Zelmarie Fourie 1. Anzelle Koekemoer 1. Donald Sebastio Zelna Pretorius
3. Sphiwe Msimanga 2. Prince Lushaba 2. Claire du Preez 2. Leni Gi SENIOR MEN U/70KG OVERALL BEACH BIKINI
JUNIOR U/23 UP TO 75KG MEN ATHLETIC PHYSIQUE BEACH BIKINI U/163CM 3. Sandra Bosman 1. Lennon Sindicich Zelmarie Fourie
1. Jason du Preez 1. Juan Pretorius 1. Francisca v Heerden BODY FITNESS SENIOR MEN U/80KG MENS BODYBUILDING
2. Tyrone Finch 2. Dave Shanley 2. Karen Joubert 1.Delyse Botes 1. Wiehann Mentz OVERALL WINNER
3. Rudie vd Merwe 3. Jon Maloney BEACH BIKINI O/163CM 2. Maxine King 2. Charles Luck Wiehann Mentz
JUNIOR U/23 OVER 75KG MENS FITNESS 1. Rene Kippen 3. Mariette Britz 3. Terrence Pillay LADIES BODYBUILDING
1. Thabo Mbangata 1. Bafana Manake 2. Bianca vd Berg LADIES CLASSIC SENIOR MEN U/90KG OVERALL WINNER
2. Sechaba Matthew 2. Christopher Ndala FITNESS BIKINI U/163CM BODYBUILDING 1. Gontse Sechele Engela van Tonder
3. Yassen Davids 3. Tumelo Mazibuko 1. Jalize mc Master 1. Engela van Tonder 2. Derek Donker
MASTERS O/40 NOVICE U/75KG 2. Lauren Fick 2. Carine Kloenne-Warren
1. Stef Marais 1. Jaco vd Merwe 3. Jenadine Havenga 3.Tessa Else
2. Antonie Le Grange 2. Justin Classen
3. Jabulani Sigasa 3. Ndlanhla Topelo * All results and spelling as supplied by the event organisers. Muscle Evolution accepts no responsibility for any errors or omissions M.E





M.E SHOW REPORT Report and photography by Andrew Carruthers, Editor-In-ChiefNABBA

FFLIGEHX&T
CHAMPIONSHIPS
VENUE: Vista Campus Arena, University of the Free State
DATE: Saturday 6 July 2013 SPONSORS: Windmill Casino and USN

Saturday the 6th July
2013 was the day when
Kobie Pieters realised
his dream of hosting a
combined MMA, bodybuilding
and fitness event. Like most
events of this magnitude, which
are driven by the passion of
enthusiastic show promoters
like Kobie, the show was
a huge success. Held at
the Vista Campus at the
University of the Free
State, athletes from
all over the country
came to compete in
this one-of-a-kind
event, which was MEN’S OVERALL AND
sponsored by USN and MEN’S CLASS 2
Windmill Casino.
The bodybuilding (172CM – 179CM)
and fitness line-ups were Nobyisiwe Thathine
presented between amateur BEST POSER
and professional MMA bouts. AND JUNIOR MEN
The mix of physiques and the UNDER 21
human endurance on display Jade Essendrup
was a refreshing change from
what I’m used to. Personally I’m
not much of an MMA fan, but
the mix of action flowed well
and the fights certainly held BIKINI OVERALL
everyone’s attention, including AND LADIES BIKINI
my own.
UNDER 23
Gretha Bester

The physique athletes burst
onto the stage between bouts,
each showing off their hard
work. Although it was still
relatively early in the season,
those who presented their
physiques displayed great
size and conditioning. Some
remarkable talent with huge
potential also walked out on
the stage that day. Newcomer
Natascha Rossouw, trained
and assisted by seasoned
veteran Conrad Nagel,
displayed a hugely impressive

94 Muscle Evolution

physique for a novice athlete. LADIES BIKINI
Elaine

Burmeister

Structurally and genetically
she is perfect for these types
of competitions, and she LADIES TONED
also displayed some truly FIGURE

Natascha Rossouw

remarkable stage confidence
and presence. I hope to see a
lot more from her in the near
future.
The impressive and muscular
physique of Ferdi Pieterse
dominated the masters over
40 division. Ferdi is very
impressive from the front
and completely steals the
show in most line-ups he
enters, simply due to his great
conditioning and size. Jade
Essendrup burst onto the stage
in the Junior under 21 division
and completely dominated
with some great size and
conditioning. Right now
Jade is one of the few junior
athletes who has the ability
and potential to take this sport NEWCOMER NATASCHA
all the way, and follow in the
footsteps of his two successful ROSSOUW DISPLAYED A HUGELY
predecessors – Louis Bessinger IMPRESSIVE PHYSIQUE FOR A
and Everett Hand. He’ll have to
NOVICE ATHLETE. STRUCTURALLY
AND GENETICALLY SHE IS
work harder and bring a much PERFECT FOR THESE TYPES OF
tighter and drier physique
to the stage at Nationals if MEN’S CLASS 4
he intends to follow in those COMPETITIONS. (UP TO &

INCLUDING 165CM)
Lwazi Buso

M.E SHOW REPORT

MISUMZI WAKASHE
WAS PROPORTIONATELY

BALANCED, LEAN AND
HARD, AND HE PRESENTED

THESE QUALITIES WITH
EASE. HE WAS CLEARLY THE

DOMINANT PHYSIQUE OF
THE COMPETITION.

footsteps though. A little bit MASTERS OVER 40 MEN’S CLASS 1
more work in his back to bring Ferdi (OVER 179CM)
out extra width and size will
also help to balance his already Pieterse Regardt
impressive quads. Jade is also van Vuuren
a great poser, which aids his
physique presentation. I look LADIES FIGURE
forward to seeing how he Tessa Els
evolves over the months and
years ahead. MEN’S CLASS 3
(165CM – 172CM)
One of the most competitive Misumzi Wakashe
line-ups of the evening saw
seasoned superstar Lwazi RESULTS 2. Hercules van Vuuren (4) MEN’S CLASS 2 (172CM – 179CM)
Buso go head to head with 3. Musa Mkhalephi (6) 1. Nobyisiwe Thathine (11)
Tsepo Matsoso. Both carrying LADIES BIKINI UNDER 23 JUNIOR MEN UNDER 21 2. Morne’ Delport (2)
superior physiques in their 1. Gretha Bester (1) 1. Jade Essendrup (4) 3. Chris Oelofse (4)
own right, Tsepo was harder 2. Helizca Pringle (2) 2. Eduan Wessels (3) MEN’S CLASS 1 (OVER 179CM)
and more crisp. However, 3. Nathalie Clark (3) 3. Athenkosi Momo (9) 1. Regardt van Vuuren (5)
Lwazi was structurally more LADIES BIKINI MEN’S CLASS 4 2. Heinrich Tessendorf (7)
dominant, albeit not as 1. Elaine Burmeister (1) (UP TO & INCLUDING 165CM) 3. Teboho Hoseph (9)
conditioned as Tsepo. Both 2. Adel Pretorius (2) 1. Lwazi Buso (1) BIKINI OVERALL
athletes posed with passion LADIES TONED FIGURE 2. Tsepo Matsoso (6) Gretha Bester
and prowess, and it was tough 1. Natascha Rossouw (1) 3. Edward Mutero (7) MEN’S OVERALL
for me to make a decision 2. Lucy van Vuuren (4) MEN’S CLASS 3 (165CM – 172CM) Nobyisiwe Thathine
between the two. The judges 3. Hanani Labuschagne (3) 1. Misumzi Wakashe (1) BEST POSER
decided that Lwazi’s physique LADIES FIGURE 2. Wesley Saunders (4) Jade Essendrup
was superior though and a 1. Tessa Els (1) 3. Machake Machake (16)
clearly disappointed Tsepo had 2. Lorette Louw (5)
to settle for second place. At MASTERS OVER 40
this stage of the competition I 1. Ferdi Pieterse (3)
began to believe that whoever
won this division would * All results and spelling as supplied by the event organisers. Muscle Evolution accepts no responsibility for any errors or omissions M.E
probably dominate the overall
title – but it was not to be.

In the Men’s class 3 division,
the incredible physique of
Misumzi Wakashe walked on to
the stage with easily the most
balanced and well-rounded
physique on the night. He was
proportionately balanced, lean
and hard, and he presented
these qualities with ease.
He was clearly the dominant
physique of the competition.

It was a great competition
and I look forward to working
with Kobie to take this show to
even greater heights in years
to come. R50,000 in prizes
were given out on the night
and I have no doubt that this
show will continue to increase
in both size and popularity.
Congrats to all the athletes
who entered and managed
to secure victory, and a big
thanks to all who helped make
this event possible.

96 Muscle Evolution



M.E SHOW REPORT Report by Andrew Carruthers, Editor-In-Chief and Steph Kruger
Photography by Stef Krüger

SENIORS
UNDER 80KG

Machake

NOVICE
UNDER 80KG

E Wessels

NOVICE
UNDER
70KG
Tshisa

MISS OVER 40
FIGURE YEARS
V Van Der H Van
Mescht Vuuren

OVERALL WINNER &
SENIORS UNDER 90KG
WPF DATE: 27 July 2013 SPONSOR: EVOX M Appelcryn
WT ECLLAKSSIOC MheFerdiMeyerHall
in Welkom was once
again the venue for the
WPF Welkom Classic Body
Building Championship, which
was hosted by Free State CHBAOMDPYIOBUNISLHDIIPN2G013

bodybuilding show promotor bodybuilding calendar. Kiewiet on stage.
Kiewiet Prinsloo. and his team did another In the novice division there
excellent job organising the
As usual athletes from all event, especially as the lighting was some fresh new talent,
over showed up in mass to on stage was surprisingly good especially in the men’s under
attend this event. Kiewiet has for the venue. However, the 80kg division, with young Eduan
been running this show for athletes would probably have Wessels (20) from Bloemfontein
many years without fail, and wanted a bit more room to move taking first place. Overall, the
the Welkom Classic has become ladies events were a bit of a
a mainstay on the Free State

98 Muscle Evolution