Australian Muscle

Training is the easy part.

1. High Calories = Anabolic State: One of the most overlooked factors in bodybuilding is consuming enough protein but not eating enough calories per day. You've always heard that your body needs protein to grow and this is true. However, adequate protein does not always entail growth. You need to consume adequate calories also. The truth is, if you don't consume enough calories, then you're not growing. I once read that Jay Cutler got big by eating small meals every hour and half. Although he was eating smaller meals, his total caloric intake was above his daily caloric expenditure putting his body in an anabolic state.

2. Eat Plenty of Carbohydrates: Carbohydrates are needed to fuel exercise. The storage form of carbohydrates is glycogen. The idea here is to super saturate glycogen levels so that the body never has to dip into protein for energy production. The higher the level of carbs in the body, the more likely you are going to remain in an anabolic environment. Carbs also play a role in the release of insulin. As you know, insulin is the body's most potent anabolic hormone. It promotes gluconeogenesis, protein synthesis, and the formation of adipocytes. In short, the release of insulin is required to promote an anabolic environment and carbs help by releasing insulin. No carbs = NO MUSCLE! Simple as that. Everyone at the moment is scared about eating carbohydrates, and the result is that you will not build any muscle.

3. Eat Plenty of Protein: Let's face it, muscle is protein and protein is composed of amino acids. You can't build big muscles without an adequate supply of protein. Think of building muscle as building a castle with lego blocks. If you don't have the pieces to start with then you cannot build the castle. Eating enough protein should be a no-brainer but for those who don't know, one should consume anywhere around two grams of protein per kilo of bodyweight. The best way to do this is to break the supply of protein into smaller servings throughout the day for better absorption and assimilation. In short, eat your protein and eat good kinds such as beef, chicken, fish, whey, and egg whites

4. Eat Multiple Meals: Since you're now eating 4000 calories per day, your next best bet would be to eat 6 meals a day. Although this may seem like a lot, it really isn't. Do the math. If you divide 4000 calories into 6 smaller meals a day, then each meal will consist of approximately 660 calories. Trust me when I say that 660 calories isn't a lot. Although it takes a lot of discipline, eating smaller and more frequent meals will pay off in the end. Another reason to eat smaller meals is for the release of insulin. When you consume food, your blood glucose levels will rise. To counteract this, your body will release insulin to lower blood glucose levels to help keep the body in a state of homeostasis. As you now know, insulin is the body's most anabolic hormone. The more, the better. So basically, you want as much insulin secretion by the pancreas as possible. After all, you want to be big, right?

5. Eat Enough Good Fats: One mistake wannabe lifters make is to not eat enough good fats. One good thing to know about good fats is that there is a direct relationship between fat and testosterone levels. A perfect example of this is when bodybuilders diet down for a show, so to speak. They are limiting their caloric and fat intake to achieve that stage condition. However, when they are on this restrictive diet, it is impossible for them to grow. That is why bodybuilders "bulk up" and then "cut up" because it's either one or the other. Good sources of fat is salmon which contains omega-3 fatty acids, essential fatty acids, flaxseed oil, and conjugated linoleic acid (CLA).

6. Eat a Good Preworkout Meal: The best thing to consume before a workout is a meal consisting of slow burning carbs such as pasta, rice or oats. The reason is that slow burning carbs take longer to convert into glucose thus keeping blood sugar levels relatively consistent. This keeps your body from having an energy crashing allowing you to train longer and harder. Be sure to combine this meal with a healthy serving of good protein as well to maximize gains.

7. Consume a High Quality Postworkout Meal: The meal right after you train should be high in fast burning carbs and protein. The ideal candidate for this would be a protein shake coupled with some form of sugar. Personally, I prefer a Whey blend with Maltodextrin. When you train, you put your body in a catabolic state. You destroy it so that it can build itself back bigger and stronger. However, if you don't supply the raw building blocks, then how can your body efficiently repair itself? For the average person, a 40 g protein shake and 75 g of carbs is plenty. Just make sure you don't waste any time and slam the drinks down as soon as you finish training. Leave the chatting for after you consume those drinks.

8. Drink Plenty of Water: One of the most overlooked factors in exercise is adequate water consumption. This should be a no-brainer since water comprises up to 70% of the body and if you're dehydrated, your muscle size suffers as well.

9. Use Supplements: If you can afford to use supplements, then by all means do so. Why? Because they work! However, I would stick with the basics such as protein powders, creatine, glutamine, joint formulas, and multi-vitamins.

10. Rest: The number one overlooked factor in building a better body is rest. If you don't rest, then how can your muscles grow? Our bodies need the stimulus to grow such as intense training. Once this happens, our bodies are essentially "broken down." Afterwards, it needs the proper nutrients and recovery time to grow bigger and stronger so that it can be broken down again. So if you're not resting any, then I would suggest you set aside a day or two of rest each week. And remember, rest days are rest days. Nothing more, nothing less.

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Stategies For Permanent Success.

I know a percentage of the population can use Nike's saying and "just do it," but it's not that simple. Let's look at strategies for permanent success, not a quick fix, cut out carbs or fat, cookie-cutter program. People need to learn how to grocery shop, how to cook very simple foods, and just go back to basics.

Here are four such rules:
1. Eat a fruit and/or at least one vegetable with every single meal.
2. Plan ahead. Don't go to work without any food at all, then wonder why you opted for fast food at noon, hit the vending machine at 3 PM, and are famished on the way home so you decided to order a pizza to pick up for dinner.
3. Define your goals and write them daily. If you don't know what you're working toward, you're going to continue to struggle.
4. Move more! I'm all about complexes, interval training, large body movements like deadlifts, etc. but what about the other 160-plus hours during the week when you're not at the gym? Walk more. Get on a bike and use that as your transportation. Use the stairs instead of the elevator.

This photo was taken at this years Arnold Classic. Check out the line up for the escalators!

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INBA News

Foxtel All Female Show

Great news, INBA have just signed the deal with Foxtel Aurora to film and produce the 2008 All Female show (July 12th). The event will be produced as a 30 min show aired shortly after with repeat runs.

2008 SportsModels update

INBA Sportmodel Champion Emily Troise

The SportsModel division has been updated for 2008. The former free-wear round has been replaced with a theme-wear round. See the new criteria under JUDGING.

JUDGING
Each round has equal value when judges make their final placings.

Round One - Bikini Round
A two piece swim suit must be worn. There is no restriction on style, cut, fabric or colour. High heels must also be worn. The bikini round is assessed in a similar way as a physique contest assesses it’s symmetry round. In some contests, competitor will come out individually and perform a T walk. Moving from the back of the stage to the front, the competitor then walks to the left side of the stage, back to the centre, walks to the right side of the stage and back to the middle. At one point the competitor must quarter turns when at the centre of stage. There should be no physique poses/stances at any time. Once all competitors have performed in the bikini round the judges will compare them as a group. In large events, the individual walk may be eliminated and competitors will be judged in a group line up.

Judges assess:
1. Body: Physique should display a shapely body
2. Appearance: Does she have sex appeal?
3. Stature: Ability to move, turn and stand with confidence and grace like a model
4. Symmetry: Overall shape and line
5. Structural flaws: Skeletal assessment

Round Two - Theme Wear Round
Competitors come on stage individually and perform a 60 second stage presentation (option: to their own music) that enhances their theme.

Judges assess:
Did the competitor project a performance? Was the theme-wear and performance creative? Did the theme-wear and/or performance show individuality and elements like imagination, initiative, etc?

Round Three - Dress Round

Sarah Lovatt

Competitors can wear an evening dress of any length with high heels. The competitor will come out individually and perform a T walk. Moving from the back of the stage to the front, the competitor then walks to the left side of the stage, back to the centre, walks to the right side of the stage and back to the centre. At some point the competitor must perform quarter turns when at the centre of stage - turns are performed like a model. Hint: The judges are looking at the physique in the dress – not the dress – therefore a glamorous dress which takes the eye away from your body is not ideal. Select a dress which emphasises your shape.

Judges assess:
1. Appearance Is she glamorous?
2. Beauty Is she beautiful?
3. Poise Walk and posture
4. Charisma General impression and confidence

After The Contest by Alex Stewart.

1. Not Eating Enough:
First off, I have to say that women tend to fall victim to this mistake a lot more than men. The reason behind this is that women hate putting on weight and after looking so good on stage the last thing that they want to do is put on fat. So they continue to eat like they are still dieting. The result is they don't have the energy to make any new gains or improvements to their body and, in many cases, lose muscle mass.
The off-season is the time of year a person makes 95% of their improvements to their physique. Without the energy and the fuel, via a surplus of healthy clean food, you cannot make the improvements you need.
Make sure that you are eating enough calories to enable you to make those improvements and show up better next time you step on stage. Though you might put on a little (note I said a little) body fat, the body fat will come off once you diet down for your next show.

2. Not Eating Enough Healthy Clean Foods:
What is the first thing you do after you step off the stage with all of your trophies (let's be optimistic)? You go directly to your favorite restaurant, or fast food place, and EAT. Granted, it is fine to indulge in good food after the show is over. You earned it. However, don't let a fast food frenzy spill into your off-season diet.
Now, above I talked about taking in enough calories so you can put on good size in the off-season. You might say, "fast food and junk food are calorie dense so why not have them once or twice a day so I can bump up my overall calories?"
While you want to have excess calories while bulking, the majority of those calories should be from clean healthy foods: lean cuts of meat, complex carbohydrates and healthy fats. The off-season is the time to put on size but the majority of it should be muscle, not fat. A diet riddled with junk food will result in little muscle gain and plenty of fat storage. Clean it up and you beef it up!

3. Staying Away From Carbohydrates:
Carbohydrates are a very important part of the off-season diet and a great energy source, if used properly throughout the day. Simple carbohydrates (i.e. fast digesting) are great to have post-workout because they spike your insulin level and drive the glycogen into your muscles.
They also help to drive the amino acids from your protein shake, that you should have post-workout, with that simple carbohydrate to aid in protein synthesis (i.e. muscle building). Complex carbohydrates provide a more prolonged energy source and are great to have for breakfast or later in the day.
Examples of complex carbohydrates are oats, brown rice and sweet potatoes. Examples of simple carbohydrates are sugars, white bread and pasta.

4. No Cardio:
This is a huge mistake that I see all the time and 99% of the time men fall victim to the no cardio approach in the off-season. They justify it by saying "I don't want to lose any size." Well, I am here to tell you that three 30 minute cardio sessions a week will do wonders for your bulking phase.
By incorporating a cardio routine into your workout program, your appetite will go through the roof, which will make it a lot easier to eat clean healthy food. You also will improve your cardiovascular system, which is critical when lifting heavy.

5. Too Much Cardio:
Ladies, this is where many of you slip up. You don't want to put on those couple of extra pounds so you stick to your contest prep cardio program. Your body cannot make improvements in muscle size and shape if you are expending too much energy with cardio.
Most people (guys and gals) should stick to a moderate cardio program like 3-4 low intensity 20-30 minute sessions a week. This will keep both your metabolism humming and your appetite up and, most importantly you will be working the heart, which is the most important muscle of all.

6. Too Much Machine Use:
Too many trainers (again especially the ladies) rely too heavily on machine use in their workout programs. With all the new fancy machines out now, who can blame them? They are comfortable, smooth and easy to use. But I have the motto: "nothing in weight lifting is easy."
These machines do have benefits, when used properly and are great to supplement your program (I like to use them at the end of the workout, if I use them at all) but nothing works better than free weight basics.
Free weight basics; with barbells and dumbbells, like squats, deadlifts, rows, bench etc., should be the bread and butter of all of your workouts off-season and pre-contest. They recruit the most muscle fiber use which will lead to maximum growth and improvement. Only after you have exhausted maximum energy with the free weight basics, should you think about using machines or cables. Remember, the harder you work, the better the results and nothing is harder than free weights.

7. Not Enough Rest/ Recovery Time:
In the off-season, your major goal is to put on lean muscle mass. Many novice trainers don't realize that you do all your growing outside the gym. Even some experienced lifters find it hard to stay away from the gym in the off-season. They do everything right: eat clean, workout out hard, but forget to give their body's enough rest and recovery time between workouts so gains are negligible.
You break down the muscle tissue in the gym, given that you fuel your body with nutritious food. The final piece of the puzzle is time. You need to give your body time to recover. Without adequate time to recover, you will break down already broken down muscle tissue caused by over training.
There is a lot of debate over how long a muscle needs to rest/recover from a workout before you should work it out again. I am a big believer in 72 hours, or 3 days of recovery time. If the muscle still seems to be sore, give it another day of rest. The last thing you want to do is to injure yourself.

8. Scale:
Worrying about the scale has caused a lot of men to put on fat in the off-season. Men love stating how much they weigh, if the number is above 200 lbs. So in their pursuit to put on as much weight as possible, most of these ego driven males end up putting on a substantial amount of body fat.
Your body cannot continue to add pounds of lean muscle mass each week, so if your weight continues to increase every week, you are probably putting on too much body fat. I tell my clients to focus on what they look like, not on what the scale says.
Women are the complete opposite once they see their weight go up; they either stop eating as much or do a lot of cardio. This shift is driven by the pursuit to keep in contest shape. However, this practice will make it extremely difficult to make improvements.

9. Lack Of A Goal:
This issue is for my competing athletes and starts immediately after your contest is over. You should talk to the judges about your presentation to help you understand where you can improve and what your strong points are. Then, in the next week or so, sit down with your personal trainer and discuss how you are going to approach the off-season and make the improvements to your physique.
I see many competitors, pros and amateurs alike, who show up every year looking the same. These individuals don't improve and also don't win. Judges take notice of competitors who improve on weak points and they will reward you with a higher placing. So in the beginning of the off-season, make some short and long term goals for yourself; this will help keep you focused on the improvements that you need to make between competitions.

10. Skipping Meals:
This is a common mistake made by the hard gainers. They are not hungry so they either push back the meal by an hour, or worse, just skip it all together. This is a big mistake. Your body needs protein every 2.5-3 hours so your muscles can have a steady stream of available amino acids.
You need to keep your body in a positive nitrogen balance. When your body doesn't have enough amino acids, it goes to your muscles to find them. Your body will begin to eat away at your hard-earned muscle for fuel, a result you must avoid. This is referred to as a catabolic state.
You want to be in a positive nitrogen balance as much as possible, which is referred to as the anabolic state (i.e. muscle gaining). If you can't stomach a full meal, then try to suck down a whey shake. This will give you enough amino acids until you eat your next meal.

Conclusion
The off-season is a time to make improvements to your physique. Use this time as productively as possible by avoiding any of the mistakes discussed above. Wasted time is wasted growth so if you find yourself falling into any of these pitfalls, then make a quick correction in your diet and/or workout programs. If you can do this, you will be well on your way to adding that desired inch to your physique.

INBA Natural Olympia 2007 report – behind the scenes by Paul Anderton.

The 2007 INBA Natural Olympia was held in lovely Thessaloniki, Greece, on 26 November 2007.

The show was excellent, with some amazing physiques.

Additionally, incredible inspiration can often be found in ‘behind the scenes stories. Overcoming obstacles and the personal sacrifices made by some are sometimes more uplifting than the victories, or can add another dimension to the admiration of a victory. The relationships between competitors and the improved self-worth of having competed can also, after the event, be significant ‘wins’.
This is not a report on the overall show. It is my observations of certain aspects and events backstage.
One highly rewarding aspect of the adventure was the evidence of other championship qualities displayed by all the athletes. There were so many “winners” at the show who deserve gold for their qualities of caring, determination, positivity, support, friendship, and many many more aspects that are so important in our lives.

I have written this in several “vignettes” or paragraphs because there were so many aspects of the show that I found amazing or intriguing.

The value of a coach
How often do we think that “we’re traveling ok”, only to find that there is so much more to learn? Even Tiger Woods, the best in the world at what he does, has a coach.
A coach may not necessarily be someone higher up the rung than you. How could Tiger Woods possibly be coached? A coach doesn’t have to be better than you in your particular field. They just have to be a good coach – someone who has the knowledge and can convey it in a way that helps you.
This may mean that they simply provide facts and techniques, but often it also employs many other interrelated disciplines and skills including psychology to move you to action, create motivation, confidence, and ultimately bring out your best.
Wayne McDonald, our Australian president and the World INBA vice president offered some last minute coaching for anyone. I felt that I only needed to improve one or two poses. Fortunately, Wayne had me go through all poses, and made improvements in everyone of them. At the same time, he gave me more confidence, knowing that I was now presenting my physique at its best. This is not to say that my presentation was perfect and that I did justice to all of his tips since I need to practice more. But he made some significant improvements in my posture and presentation, as well as my mental state
Never think that you know it all, or even most of what you need to know. There is always more that can be learnt. And we can often learn from everyone. Even someone who is relatively new to a field or not at the same competitive ‘level’ as you can come out with a ‘gem’ of information.

Who would have guessed?
I called this “who would have guessed” since there were some stories I found during the show that absolutely floored me. We never know what others may be going through or what challenges they have faced. We can often think that we are “doing it tough”, only to find that whilst we were all worked up over our ‘chip in the paintwork’ someone else had a gearbox blow up, and yet another had a total vehicle write-off and still soldiered on!

Ginger
Ginger is from Salt Lake. Bright and bubbly, she has a smile that lights up a room and her eyes always seem to sparkle. She is quite tall and slender. I never would have guessed that she weighed close to 100kg 12 months ago! I found this out before she appeared on stage.
Later in the afternoon on the day of the show, I saw a ‘before and after’ photograph. The transformation was incredible. Her new-found fitness changed every aspect of her appearance.
I was curious to see how she had coped with such a dramatic weight loss. Eventually she appeared on stage, and she looked great! Standing relaxed onstage, her abs were showing and so were the separations in her quads, including the sarrtorius!
Ginger had lost close to 40kg in 12 months, and was in great competitive shape, with tight skin and good muscularity – amazing!
I am so pleased I have met Ginger. She is a lovely person as well as being fun and inspirational.
As with many of the other competitors, I hope to stay in contact. Life is so much more enjoyable and rewarding if you can share and interact with positive achievers.

Sammy
I first saw Sammy Sisk back-stage, pumping up. He looked fantastic. Rather like a smaller version of Robby Robinson, Sammy has very full muscle bellies, was hard and tight as a drum, and it all flows together in a very aesthetic package.
I was talking to him backstage and made some comment about next year. He replied something to the effect about wondering if he can still make gains at his age. Assessing him to be about 35, and knowing that I have made gains recently at the age of 45, I asked him his age so I could provide some advice and encouragement as an older guy!
I nearly fell over when he said he was 50!!
In hindsight, I could have made a fair amount of money. With my game of “amazing but true”, asking fellow competitors “how old do you think Sammy is”? (whilst pointing to him in the distance) No-one came close, and all were left standing “gob-smacked” when I told them his age.
Sammy also had a recent injury to his right knee and had trouble training legs, yet still had very good proportions and was in excellent shape, just to add to the incredulity of his condition.
I am sure we will see him back, bigger and better at 51 or more!

Grand Masters Rule!
Not wanting to focus mainly on age, but I must mention some others in a similar league to Sammy.

I first encountered Teri practicing to walk in high heels on marble (Teri was practicing in the heels, not me – see the “Crazy USA girls” later in the article) Teri also is 50 and has 3 kids
I don’t know if Sammy has any children, but no matter how many he has, he didn’t have to carry them in his tummy!
Teri dispels the myth that women lose their figure after child-birth. I don’t think there was any hint that she had had a child, let alone three!
She proves that a healthy lifestyle and resistance training helps the body recover.
I know several girls in their twenties, with no children, who would yearn for a figure like Teri’s.

Similarly, our own Aussie, Deborah Zalewski, is 50 and looks fantastic. Deborah dialed in a very low fat percentage for the show. I saw her training in the hotel gym a few days before the show.
Many of you will recall that Samir Banout in 1983 won the IFBB Olympia in very good condition and gave rise to the phrase “Christmas tree” to describe the striations in the lumbar region between the spine and the latissimus insertion.
I’m not sure what to call what Deborah has happening!? She has prominent striations in the upper back between the spine and the trapezius. I’m sure the same thing is happening in the lower back as well. The total effect would have to be called “Stacked Christmas trees” or something similar.

Crazy USA girls
‘Twas the night before the show and all though the hotel, not a creature was stirring, ….. except for 3 crazy American ladies!
I was heading out to get some food and heard some laughter and the sound of high heels on marble. Possibly a can-can show?
I arrived at the lift lobby the floor below and found Michelle, Dixie, and Teri. They were practicing to walk in their heels on marble since they realized that the stage was marble and could prove slippery. And crikey, they were having fun with it!
The laughter was infectious. And why not!? The hard work had been done on the last 12 months and they were all ready. This was now the final “tweaking” before the show to make sure all went well. Their fun and attitudes added another appealing (dare I say sexy?) element to their already fantastic physiques.
Bodybuilding is their hobby as well as their passion and way of life. So it should be fun. And having fun brings out the best in us as well.
It shows through and creates an aura, and adds an indefinable quality to a great physique that is attractive and creates a total package, even to the average person in the street who may not know what to look for in a bodybuilder. Even great statues, like Michaelangelo’s “David” convey an attitude.
Anyway, it was wonderful to see and I just had to get in the photo with the 3 divas!

Bella Donnas
Backstage pumping up, Karen and Lucy, our Aussie girls in the women’s physique category (short and medium class respectively) looked terrific. This was confirmed when they took out the gold in their classes. Karen also took home the gold in the women’s masters short class and overall.

Karen and Lucy.

Karen before she knew she’d won a third gold medal!

Gentle giants
Another great site was watching Trevor Huni (Australia) and Moses Ajala (USA) backstage, having photos taken together, with the two behomeths trying to work out how to both fit in the frame. These guys carry an amazing amount of muscle.

Trevor Huni

Yet both of them are quietly spoken and modest, and will readily give anyone the time of day.
Here they were, competitors, yet smiling and joking together whilst preparing to do battle on stage.
Bodybuilding is a sport. And whilst we all train incredibly hard and want to win a trophy, it is terrific to see so many in the INBA value relationships and camaraderie amongst their fellow competitors.

Rainer and Sam
Rainer Geitl is from Queensland Australia. He brought his daughter Sam (Samantha) along on the journey and she provided backstage support.
At the same time, Rainer was always quick to lend a hand to other competitors. He was always there to help me pump up, and I saw him at one stage giving his ‘Dream Tan’ to another competitor, and helping him apply it.
It was wonderful to see such a good relationship between father and daughter. Sam is a lovely girl. She is mature and caring, and the two of them always seemed to be having fun wherever they went. Sam was always available to help Rainer, even though there was so much to see and do at the event.
Sam was always careful to keep the dream-tan away from her clothes. But when dad came back from the stage with the silver medal, the caution went out the window as she jumped into his arms and shared the joy with a hug. Needless to say that afterwards, Sam was sporting a trendy set of clothes with ‘Dream Tan’ highlights.

Rainer and Sam

Roger – It will take a lot of food ….
Roger from England, “carbing up”. Roger was extremely cut for the competition, winning his category. “….” It will take a lot of carbs to smooth over the granite-like muscle.

Roger, about to start some serious carbing-up

I’m not sure how far he will go in the off-season with bulking up. But no matter what shape he maintains off-season, it is evident that the guy knows how to dial-in the right condition for competition.

Can’t help smiling - The butts
Not meaning to be sexist, but I can’t help making a factual observation that there is nothing as sexy as a lady who trains hard and natural. All of these gimmick adverts for miracle machines and diets that promise results with minimal effort really annoy me. In reality, it takes hard work and sweat! But the results are worth it.
At breakfast, after the competition, I bumped into the two lovely Catherines. Cathy from Australia and Catherine from Dubai. Both looked outstanding in their casual attire, with the glow of fit strong figures not requiring posing costumes to highlight their attributes.
I asked to get a photo with them both and they obliged. Then, hit with a surge of inspiration I stated “I’ve got to get the butts”! They obliged for a second photo, turning back to allow the camera to catch a glimpse of their aesthetic “relaxed rear” poses

The thorn between two roses, Cath and Cath. No further comments needed – the smile will eventually wear off I guess

Normally, I have trouble smiling for photographs, but in this case, the smile is in “auto-pilot”. I can’t even recall the exact details of the occasion.
I’ll ignore any comments about the third butt in the middle.
Guys, we have to admit that, whilst we may try to act refined and in control, the site of a physically fit woman is enough to cause us to go into a trance rather like rats following the pied piper. The result can be an embarrassing collision with light poles and other inanimate objects.

International friendships
Greece
Greece was amazing. I unfortunately didn’t get to see much of the country and the people, but everything I did see was interesting, enjoyable, inspiring, or a combination of all.
I found that the Greek people were friendly and luckily for me, most could speak a little English. Even though the Greeks must possess an amazing drive and creativity as evidenced by the incredible structures built in the last 3,000 years, they are also relatively easy going, friendly, and accommodating.

I should point out that whilst I have used terms such as easy-going and accommodating, these words don’t apply to the traffic or roads! Greek driving is fast, precise, and terrifying if you are on the receiving end.

Editor: One thing Paul forgets to mention in the article is that he too stepped on stage and did pretty well. Second place in the Master's Over 40 no less! Here are a few pictures of Paul on stage.

Gladiators

Last month I reported on the return of the Gladiators to the seven network and that no one from SA was selected as a Gladiators. How wrong was I? INBA SA Junior and Intermediate Champion, Ali Ahmadi did in fact make the cut and is a Gladiator. A couple of years ago, before his first competition, Ali told me that he was going to use bodybuilding to become famous. I thought it was a bit funny because some other bodybuilder (Arnold I think his name was), used the same line in the 1960's. Well, full credit to Ali as he could well be on his way. Well done mate, I hope it works out for you.

Ali (Nomad) far left on front row.

Ali Competing in 2005

Nasser Interviews

The Nasser interviews recently published on bodybuilding.com have caused a fair bit of controversy lately. IFBB Pro, Nasser El Sonbatty spilled the beans on what it's like to be a pro and straight out named and shamed some famous pros. Below are some of the spicy quotes from the interviews. Click the link at the bottom of the page for the full set.

"Bodybuilding is a sport where you find a lot of drug addicts. They are former drug addicts and they have come into bodybuilding because they have always used needles and pills or they have done anabolic drugs before and they come over to bodybuilding. So there is no real borderline between being an alcoholic, a bodybuilder and a drug addict."

"If you want it badly enough (drugs) and you think you must have it you will find one way or another to afford it. Possibly the number-one way would be for people to sell these drugs themselves. And if you have enough people you can distribute stuff to, enough customers, not only can you afford to use them yourself, in some cases you can make a good living out of it. The problem is, though, sooner or later it is only a matter of time before you will be busted."

"Most pros are officially pros, but 95 percent do either have multiple jobs, sell drugs, sell themselves, do escort service including domination/dominatrix stuff, have websites with major emphasis on their sexuality."

"He is one of the most vain bodybuilders. And he has silicone implants in his calves. And he likes to have the reputation as being the trainer of champions and everybody who he is training he is providing with drugs and then he gets a little success with his clients, before moving onto the next one."

"My wife was really getting "upset having this drug addict around", to quote her exactly. She was also driving him on and off to the airport in San Diego whenever he went somewhere. She stopped doing that because she was afraid of getting caught in a drug raid with him in our only car at that time."

"Finally he had to go to the bathroom. He went ahead and she followed him into the men's bathroom exactly 10 minutes later. She just walked straight in there. Greg made himself visible by sticking his hand out over the top of the stall, so she knew where to go. Then she helped him clean his rear end as I had also witnessed personally while I was staying at their house in Canada in 1995."

".....he had been using the now stinky towels as a toilet paper replacement because he could not reach his rear end by himself. So he used the towels by holding each end with one hand and rubbing himself/pulling the towels back and forth between his legs."

Nasser Interviews
Http://www.bodybuilding.com/fun/drobson317.htm

"Dude, I eat all day and I still can't put on any weight."

Raise your hand if this sounds vaguely familiar: "Dude, I eat all day and I still can't put on any weight." I hear it so much that it haunts me in my sleep.

One easy solution that I like to use with customers who have a hard time putting on, and keeping, weight is the concept of nocturnal feedings. Simply put, it's an approach that'll allow you to get a few more calories in during a 24-hour period.

I've heard stories of guys setting their alarm to wake themselves up to eat in the middle of the night. Don't do that. Disrupting your body's natural circadian rhythm by abruptly waking yourself up will do more harm than good in the long run.

Instead, drink a large glass of water before bed. As a result, your body will wake you up naturally to go to the toilet. On your way back to bed, you can down the protein shake that you conveniently left on the nightstand before you fell asleep.

SA Strongman Titles
The SA Strongman competition will be held on the 17th of February at the Mount Barker Oval. The titles are held in conjunction with the Mt Barker Highland Games. The competition is open to all natural athletes.

There will be 2 classes;
1. Under 100kg or Over 40 years old.
2. Over 100kgs.

Athletes compete in a numbers of events like the Aussie Muscle ute pull and Farmers Walk.
For more information, contact Ben Maddern on 0412 225 345/bmadbmad@hotmail,com .
It's a great day for all the family with lots to see and do. The Highland Games has all sorts of displays and activities.

Coming Events

February 9th: Explosive Pro Wrestling, New Beginnings. Tickets available at Australian Muscle.

Some of the action from last months EPW.

March 8th: IFBB Australian Grand Prix. For more info, visit www.dohertysgym.com or Ph (03) 9388 0866

THE BIGGEST BADDEST BODIES IN THE WORLD ARE BACK!
Australian IFBB Pro Grand Prix VIII
Saturday March 8th 2008
Dallas Brooks Centre - Melbourne.
Day includes:
* King of the Bench - Pro Bench Press
* NPFC All States Amateur Bodybuilding
* Australian IFBB Pro Grand Prix VIII
* Sponsors Trade Show
* Meet and Greet the Pros

Don't miss the biggest show of the year. Great tickets packages will be available soon.

Oct 5th: INBA SA Titles:, Norwood Concert Hall. Ph 08 83730735.

The huge crowd at last years contest.

SUPER SATURDAY

Salisbury Plains
Saturday February 2nd

Millswood
Saturday February 23rd

Ask me for 15% off everything
10:00 AM til 3:30PM

Can’t make it in? Just call me on the day with your order and pay by credit card, or visit the new Australian Muscle E-Store for convenient on line shopping (details below) and pick your order up later on during the week.

Free Bodyfat Test

Australian Muscle now offers free bodyfat testing. Just come into the shop with your height in centimetres and I can do a bodyfat test on you using the TANITA bodyfat monitor. The test is non intrusive, quick, and FREE!!

Subscriber Competition

People please, doesn't anyone want to claim their prize? For the past couple of months, the winners have not come forward to claim their prizes. From now on if you want to win, you must make the effort. The best letter each month wins. Make a comment about this months newsletter or whatever. E-mail or snail mail me.

Online Store

It's here! Our Secure Online Store. Now you can buy all your supplements and accessories at the click of a button! No need to make the trip to the store to refresh your supplement stock. Do it here. Secure connection!
Click here to visit our store!

Protein Counter

People are asking me all the time for the protein content of foods. Below you can find a list of some popular foods with their protein value.
Food Serving/ Grams of Protein
1 egg white of 1 egg 3.5
1 egg 1 large 6
scrambled egg whites 100g 9
lean ground beef, cooked 100g 25
chicken breast without skin 100g 30
broiled top round beef 100g 30
salmon 100g 27
cheddar cheese 100g 23
low-fat yogurt 1 cup 10
skim milk 1 cup 8
tuna 100g 29
baked beans 1 cup 14
lentils 1 cup 18
pasta 1 cup 5
bread 2 slices 6
tofu 1/2 cup 10
cottage cheese 1/2 cup 14
turkey breast 100g 23

February Specials

SubQ

SubQ 120 Bullet Caps $99:95

Morph

$99:95

Viraloid

60 Caps $64:95/120 Caps $119:95

Wild Bull 1kg Creatine/Glutamine Combo

$99:00

N.B. All Prices are in AUD.

What's New?

TestOroid

Clinically Proven to Boost Testosterone Levels by 99%

Get maximum muscle gains from your workouts!

• Scientifically formulated
• Increases Muscle Mass & Strength
• Stimulates anabolic & androgenic action
• Reduces skin fold thickness
• Faster recovery time
• Advanced body building formula
• Increase Libido and Sexual Performance

If your goal is to pack on dense chiseled, rock-hard muscle, backed by power, performance and stamina then TestOroid maybe just what you need!
If Bigger Means Everything use TestOroid

Truly revolutionary, TestOroid offers you four potential ways to legally boost Testosterone in your body.
TestOroid may give you the awesome opportunity you need to build rock-hard muscle. TestOroid is powered by a combination of high potency herbs and nutrients. It is scientifically formulated to stimulate anabolic and androgenic action similar to testosterone in your body. Firstly, the TestOroid formula contains Testofen which is standardised for fenuside at 50% which means that each tablet is jam packed full of the active components needed to boost your testosterone level.

The natural, clinically proven ingredient; Testofen, may increase free or usable testosterone levels in weight trainers by a massive 99%. It does this by utilising the body’s own natural untapped reserves of testosterone. The Testofen Molecule is comprised of linoleic acids, linolenic acids, Coenzyme Q10, Flavonoids, phytosteroids, phytoestrogens, saponins, and has up to 36% protein including more isoleucine than soybeans alone. It also contains the vitamins A, B group, C, D, E, H, choline, inositol and folic acid. Testofen is also abundant in Minerals such as calcium, chromium, iodine, iron, magnesium, manganese, potassium, phosphorous, selenium, silicon, sulphur and zinc.

This combination of naturally occurring, vitamins, minerals and nutrients make Testofen a truly potent herbal compound. Testofen may also decrease blood urea nitrogen levels thereby reducing muscle mass breakdown. Secondly, TestOroid contains Zinc, Magnesium and Vitamin B6 which may increase free testosterone levels and total testosterone levels in your body. These important nutrients may also increase muscle strength in your hamstrings and quads. Zinc, Magnesium and Vitamin B6 may even improve your body’s anabolic hormone profile and improve weight trainers’ muscle function.

Thirdly, TestOroid contains therapeutic levels of Urtica dioica and Avena sativa which may block Sex Hormone Binding Globulin (SHBG) from attaching to testosterone. If SHBG attaches to testosterone it virtually stops the biological activity of the hormone making it unusable. What you do want is to ‘unattach’ and free the testosterone so it can help you build dense muscle mass. Did you know SHBG levels increase with age? So the older you get the more SHBG there is to attach to the testosterone in your body. When combined with lower production levels of testosterone also associated with age, increased SHBG means you may not have enough testosterone in your body to build the massive muscles you want.

Fourthly, the Avena sativa found in TestOroid contain Avenacosides. These Avenacosides appear to stimulate the release of Luteinising Hormone, which travels to the testicles and may assist in stimulating testosterone production. Similarly, Testofen appears to stimulate the release of Luteinising Hormone as well.

Increase strength and performance naturally
Did you realise androgens replace hormones when your body is unable to produce enough hormones on its own? This naturally increases your strength and performance, enabling you to train harder and longer. TestOroid is engineered to stimulate androgenic action in your body so you get maximum results from your workouts.

Lean muscle and less body fat
A clinical trial of Testofen, which is found in TestOroid, discovered it may decrease skin fold thickness in the Triceps by 20% and by over 14% in the Thighs. A reduction in skin fold thickness indicates a direct reduction in body fat and increase in muscle mass. The good news is that in spite of a reduction in skin fold thickness this study showed there was no reduction in body weight. This means reduced skin fold thickness was compensated by an increase in pure, lean muscle mass. If you do the work in the gym, the extra testosterone flowing through your body will promote muscle growth and strength faster than you ever thought possible. With increased testosterone your body becomes a virtual muscle building factory. With every workout you build thick blocks of muscle. Your muscles start to look and feel dramatically fuller, bigger and harder. You notice your muscles look more defined, dense and ‘dry’, something which is normally very hard to achieve. You’ve done what you set out to do. As you can see TestOroid is for the guy who seriously wants to build hardcore muscle mass.

Increase libido and sexual performance
If you want to shift your libido into top gear and dramatically heighten your sexual desire, TestOroid may be just the formula for you. As we know there is no other hormone in the body that stimulates libido and sexual performance like testosterone. Because TestOroid may significantly increase your testosterone levels it may be able to increase your sex drive and performance. In addition to its testosterone elevating potential TestOroid contains the special herbs Potency wood and Avena sativa to help with sex. Potency wood has been traditionally used as an aphrodisiac to enhance libido and sexual performance. Whilst Avena sativa may increase energy and stamina resulting in an altogether sexsational experience!

Don’t let injury or illness stop your muscular development
The more time you can spend in the gym the better and TestOroid may be able to keep you there. With its therapeutic dose of Zinc, TestOroid may be beneficial for wound healing and may assist with your normal immune function. Zinc is an essential antioxidant enzyme which may protect your cells from damage and breakdown. Don’t let the threat of injury or illness upset your muscle building plans. TestOroid may be just what you need. TestOroid is just what you’ve been waiting for. Engineered specifically, TestOroid is loaded with research-based, clinically proven, muscle building and libido enhancing ingredients.

TestOroid $75:00

Morph by Isatori

Morph by Isatori is a great new pre-workout supplement that you will feel from the first dose. As you know, Isatori Technologies is always on the cutting edge of training enhancement. Australian Muscle is proud to be one of the first to offer Morph GXR-3 on sale.
Are you ready to find out what it's like to finally build slabs of pumped, vascular, rock-hard muscle? If you have tried other bodybuilding supplements and have found little results, then it is definately time to try Morph by Isatori.
Within 30 minutes, Morph GXR-3 will penetrate every muscular fiber. Your skin will crawl and your muscles will itch. This is how your body synthesizes Morph's first, of three, precision releases—Carnostim-X.
By the time you're ready to hit the gym, every ounce of your fast-twitch muscle fibers will be activated. You'll experience explosive surges of strength unlike you have ever felt from any other product. You will experience power beyond your belief. Morph utilizes an excellent blend of muscle-swelling ingredients to engorge them. This blend features the second precision release called Hydro-PUMP.

Morph 180 caps $95:00

SubQ

As a hard working bodybuilder, you've spent countless hours in the gym, lifting heavy, sweating hard and pursuing excellence to the very last rep of every workout.
Bodybuilders want results – major guns and massive quads – every bodybuilder wants to be a monster but what sets the true professionals apart from the rest is only skin deep – subcutaneous fat. True bodybuilders want to incinerate every last blob of subcutaneous fat and look like a sinewy biology chart – they want to be Beyond Ripped.
SUB•Q is the World's First Fat-Incinerator that targets and incinerates subcutaneous fat – fast! SUB•Q contains scientifically proven ingredients that are delivered by fast-acting Bullet Caplet™ Technology, so you'll feel and see powerful and explosive results right away.
With SUB•Q and the Beyond Ripped Manual, you'll unleash your true physique – defined, cut, striated, sinewy, with biology chart-like vascularity. With SUB•Q you'll unleash your true potential and take it to the limit like never before. With SUB•Q you'll Get Beyond Ripped.
SUB•Q is stronger than all the so-called hardcore fat-burners available today and ten times the strength of a regular fat-burner. SUB•Q will give you the powerful and explosive results you need to Get Beyond Ripped
SUB•Q works because it utilizes scientifically proven ingredients and delivers them via Bullet Caplet Technology.
Bullet Caplet Technology ensures rapid absorption and virtually instant ingredient activation, so you get powerful and explosive results right away!
The ingredients in SUB•Q work in synergy to attack your stubborn subcutaneous fat from every conceivable angle.

SubQ 120 Bullet Caps $99:95