PREVIOUS
NEWS!

"10 Sure-Fire Tips to Help You Maximize your Athletic Potential" by Josh Dickinson, Musclemania Champion
1. Make sure you get plenty of protein throughout the day. Don't skimp on protein. Make sure that you get ample quality protein each and every day. Quality real food sources include lean meats, chicken, fish, and dairy. In supplemental form, go for high quality protein powders. I try not to go over 3 hour ever with out eating, either a meal or a protein shake.

2. Drink plenty of fluids. Your muscles are made up of over 70% water. The least bit of dehydration reduces protein synthesis, zaps muscle strength and inhibits the growth process - not to mention increases your chance for injury. The cheapest supplement of all - water - should be used extensively. Aim to drink at least 1 litre per 25 kgs of bodyweight - everyday. If you are ever in doubt as to whether you are drinking enough water, just do what I do and drink more!

3. Get Plenty of Rest. You all should know by now how important the recovery process is. If you do not recover from your workouts, your results will be ZERO. Be consistent with the amount of sleep you get each night and the amount of times you get to put your feet up during the day as well. Additionally, make sure you schedule some time away from the gym every few months. This will do your physique (and your mental psyche) a world of good.

4. Train heavy, train smart, and train for growth. This requires heavy weight with relatively low reps. By low reps I mean anywhere from 3 to 6. Overload is the true key to effective muscle gain. Avoid the temptation to follow the rest of the gym crowd in pumping away - train heavy, train smart and train for growth.

5. Challenge yourself. Always strive to train heavier and reach a new level of intensity. Muscles adapt rather quickly. Constantly challenging your limits forces your muscles to adapt and grow. Overload training is designed to continually challenge your muscles with intensity and overload. If you can lift 100kg this week, shoot for 105kg next week.

6. Train one body part per day. This allows for greater intensity, shorter workouts, and greater muscle stimulation. When you train only one body part per workout you are able to harness more mental and physical intensity during that workout. More intensity - more growth.

7. Supplement every day! It's important to supplement on the days you don't train as well as the days you do. Your muscles are actually responding to your training in the form of growth on the days you are not training. It's important to keep your hormone, protein and nutrient levels high during this critical recuperation period.

8. Consistent approach to Nutrition. Remember, it is the food you eat, which turns into the muscle you so badly want. Garbage in = garbage out. Focus on good quality muscle building nutrition on a consistent basis, and it will make the process a whole lot easier. 

9. Be True to Yourself. What do I mean by this. It means that you must give 100% to all aspects of your lifestyle. It is this total commitment which will enhance the results.

10. Enjoy life's other experiences. There is no point to having a 'buff body' if you have no-one to share it with. In your quest, do not neglect the family and friends who support you, otherwise you could end up a very lonely athlete. Along those same lines, just because you go to the gym doesn't mean you cannot enjoy other activities as well. It all comes together in a balanced lifestyle.

For more great article by Josh, visit www.physique-essentials.com

Undercover Pro On How To Turn Pro: 

-7 A.M. - 1 hour of cardio on an empty stomach, 6 days a week. 
-8 A.M. - Feeding time with adequate protein and carbohydrate sources. 
-9:15 A.M. - Training session followed by a whey and glutamine shake. 
-11 A.M. - Feeding time again. 
-2 P.M. - Feeding time again followed by a 2 hour nap. 
-5 P.M. - Feeding time again. 
-6:15 P.M. - Training session #2 followed by a whey and glutamine shake. 
-8 P.M. - Feeding time again and then 1 hour later, another 1 hour session of cardio. 
-11 P.M. - Whey protein shake and it's off to bed.

Guess what? The next day it's starts all over again and this goes on for 10 weeks at a time sometimes 4 times a year. Also, tanning five days a week to get that beautiful skin tone the judges look for while showing off your physique. 

You have to find time to practice your mandatory posing so you don't look like a fool on stage as in the case in point when Paul Dillett competed, the guy couldn't pose worth shit. 

Speaking of posing, you have to put a good posing routine together especially now a days with guys like Darrem Charles who pose so awesome you'll look like a complete fool if you don't have at least something decent to present. 

Now, let's not forget the steroids involved because without steroid you're not going to be a professional bodybuilder no way - no how. 
And then, last but not least, supplements; 

Whey Protein
Creatine
Glutaminr
BCAA's
Free Form Aminos
Multi Mineral and Vitamins
Vitamin C
4:09 PM 2/2/05
Most important: You have to be a yes man, keep your mouth shut and don't piss of the people in charge because no matter how good you are, you'll go no where in this wonderful non-political sport, Boo-ya!

Check out some of Undercovers Pros newsletters at http://www.bodybuilding.com/fun/undercover.htm

INBA Anti Doping Rules work
Paris Kiripatea, winner of the Overall INBA Mr Australia has returned a positive drug test from a sample provided at the event. This adverse finding means the Title will now go to runner-up Warren Clampit. Furthermore, the title of Amateur INBA Mr Natural Olympia Paris won will go to Warren Clampit, also runner up at this event. Luckily for Warren the INBA will now pay his airfare to America last November.
I rang Warren to congratulate him on his win and he said he was "stoked" to win the INBA Australia and Natural Olympia, but naturally is disappointed that he was denied his glory on stage because of a drug cheat. The INBA will present Warren and Danny with their awards at the Melbourne Championships in April
Two other positive tests occurred at the Natural Olympia in The US resulting in Australia's Danny Chau being promoted to 1st place in the Professional class.
In response to WADA's improved ability in drug detection, at the INBA Australian Titles and Natural Olympia, The INBA will adapt the drug policy of the Olympic games that disqualifies an athlete based on a positive A sample - regardless of the eventual outcome of either the B sample or hearing. The fast turnaround (48 hrs) will cost the INBA a further $250 per test. The IOC (now WADA) spend US $7Million every year improving the detection of anabolic steroids and growth hormone in urine. Substantial improvements for the 2004 Athens games have really benefited The INBA. Last year WADA claimed they would be able to detect GH in urine by Athens. However, they also have stated exactly when this is on-line will not be announced - the first an athlete will know is when someone fails.
While I find these results disheartening (because it shows that athletes are entering natural shows dirty), it is great to see that the INBA anti doping laws are working and most of all, are being enforced. These results will only strengthen the credibility of the INBA as the premier Natural federation in Australia.

Warren Clampit INBA MR Australia 2004

OBITUARY
Today we mourn the passing of a beloved old friend by the name of Common Sense who has been with us for many years.
No one knows for sure how old he was since his birth records were long ago lost in bureaucratic red tape.
He will be remembered as having cultivated such value lessons as knowing when to come in out of the rain, why the early bird gets the worm and that life isn't always fair.
Common Sense lived by simple, sound financial policies (don't spend more than you earn) and reliable parenting strategies (adults, not kids, are in charge).
His health began to rapidly deteriorate when well intentioned but overbearing regulations were set in place.
Reports of a six-year-old boy charged with sexual harassment for kissing a classmate; teens suspended from school for using mouthwash after lunch; and a teacher fired for reprimanding an unruly student, only worsened his condition.
It declined even further when schools were required to get parental consent to administer aspirin to a student; but, could not inform the parents when a student became pregnant and wanted to have an abortion.
Finally, Common Sense lost the will to live as the Ten Commandments became contraband; churches became businesses; and criminals received better treatment than their victims.
Common Sense finally gave up the ghost after a woman failed to realize that a steaming cup of coffee was hot, she spilled a bit in her lap, and was awarded a huge settlement.
Common Sense was preceded in death by his parents, Truth and Trust, his wife, Discretion; his daughter, Responsibility; and his son, Reason.
He is survived by two stepbrothers; My Rights and Ima Whiner.
Not many attended his funeral because so few realized he was gone.

Letters To The Editor

Happy New Year to you and Sean,

I havent had a good read through this months newsletter yet, but I noticed that you forgot something in "Did you know? ".
You forget how much GREAT ADVICE you give to all of us, how much SUPPORT & ENCOURAGEMENT you give, and the tremendous work you do for INBA SA ! You give us an outlet for all our hardwork.
There is limited good quality Body Building news out there, Im sure I speak for a great many of your customers, we hang out for your newsletter and look forward to hearing what you have to say.

Please keep up the GREAT work and all the best for 2005

Cheers Leanne Summersides

Editor: Thanks Leanne, you have won a 250g Wild Bull Creatine.  Leanne is an accomplished competitor on the INBA SA scene. I look forward to seeing her compete every year as she keeps on improving.

Hey Kim & Sean,

Hope you guys both had a sensational break!

First of all just wanted to congratulate Aus Muscle on 10 years.
10 years in any business is quite and achievement!!! Well done Kim!

Also wanting to comment on Sean’s no nonsense article on protein. Good work Sean, me and my training partners were talking about it last night, about how right your comments were.

Also, here's a couple of photos with Kim & Joel on stage, from what I believe was a Natural Show from 1999, taken by my training partner Big Mike. 

All the Best!

Tommy

Thanks for the pics Tommy, you've won an AST T-shirt.

Kim on the far right next to Joel Ramintas in 1999. Joel has since gone on to win 2 INBA Mr Australia titles and I have...........well I've got a business to run.

Thanks once again for a very informative newsletter. As one that does a lot of research on the net in relation to bodybuilding techniques, weights and diets [this is my main interest and hobby] I found your article spot on. As always you simplify things and outline the basics which have worked for all successful bodybuilders over the longest of times. Well done!

A big thankyou to Sean who served my friend Raphael [an asian guy with red streaked hair] I sent him to you as he is at present extremely enthusiastic in his endeavour to build muscle. I suggested Meta-Cel and protein powder which he purchased. You took your time to explain the usages of these and also suggested further products and diet tips he should follow. He was very impressed and pleased. Your knowledge is great and the best thing is that you are so happy to share this wealth of knowledge. I also appreciate your great service and advice each time I come in.

Kind regards

Maree Nisyrios, now a regular super saturday shopper.

Thanks Maree, you've won a Hyperhealth computer program. You can pick it up from the shop on your next visit.

Letter Of The Month

G'day Kim,
it sounds like from your latest newsletter that you would like some feedback. Well I decided to sit down and put finger to keyboard and let you know that I still look forward to your newsletter each month, in fact I start going to the Aussie Muscle web site daily a couple of days after the beginning of the month and check to see if it is ready and if I may have been mistakenly taken off your mailing list. If you are running a bit late with it I become a little impatient and usually just before I run out of patience and e-mail you it notification turns up.
A younger guy that works out at the same gym as I is talking doing the contest in October. We both are going to see where we are 16 or so weeks out before making final decisions but he seem pretty keen at this stage. I myself are not as committed to this one as I was to the 2003 comp but do want to do another one, hopefully not dieted away to nothing like I think I may have been then. Currently I am 104kg and feeling the strongest I have been for some time, I don't think I have ballooned out too much so if I decide to do the comp I will start dieting down at that time rather than spending what really was a whole twelve months dieting. 
Whatever happens I look forward to receiving this next twelve months newsletters from you

Spek

Thanks Spek, you have won a box of Gourmet Cruncheez and 250g of Wild Bull Creatine. Let me know if you are coming to Adelaide or I can send them to you.

Just a quick note to say thank you for your efforts in producing the "muscle news". I've been recieving the newsletter now for about 18months and was surprised reading that no one claims there prizes in the subscriber comp. I must admit I look forward to recieving the newsletter in the mail and immediatly look for my name at the bottom ( but not yet! ) The newsletter keeps me informed about the latest developments in the bodybuilding world without having to buy the magazines.

Well done guys and keep up the good work!
Todd Kluver

Thanks Todd, drop me a line with your address and I'll send you an AST T-shirt.

SA Contest Dates

The SABBA SA Titles will be held on the 10th of September at the Norwood Concert Hall.

The INBA SA Natural Titles will be held on the 2nd of October at the Norwood Concert Hall. 

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.

"My BeNcH pReSs BrInGs All ThE GirLs To ThE yArD, n ThEy'Re LiKe, YoUr PeCs ArE LaRgE, dAmN rIgHt My PeCs ArE LaRgE, u CaN tOuCh ThEm, bUt IlL hAv To ChArGe"

Saturday February 26th
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.

FEBRUARY SPECIALS

Triaxalon 500

100 Capsules
$69:95

Meta Cel

$74:95

Jay Cutler Ripped To Shreds
$79:95

Wild Bull L-Glutamine
300g $39:95
500g $59:95
1kg $79:95

N.B. All Prices are in   AUD.

WHAT'S NEW?

Jay Cutler -Ripped To Shreds DVD

Jay's "right before contest preparation".
Filmed February - March 2004 right before his third consecutive win at the Arnold Classic 2004. Jay is in awesome condition and as big as a house.
See his whole body training routine with Jay in superb condition.
210 minutes in total length, two DVD set.

$79:95

Rhul - Made in Germany 

For the first time ever, Markus gives an inside view of his life. From off-season to competition diet, from his public persona to the hardcore gym workouts, from his early teenage years to the latest competitions - you will get to know Markus privately and more closely than ever before. 

English and German soundtracks. 

$69:95

Dexter Jackson

Full body workout filmed 2 weeks out from the 2004 Mr Olympia with bonus footage from the GNC and Las Vegas Pro Shows. 

$59:95

Victor Martinez 

Full body workout filmed 2 weeks out from the 2004 Mr Olympia with bonus footage from the GNC and Las Vegas Pro Shows. 

$59:95

Troy Alves 

Full body workout filmed 2 weeks out from the 2004 Mr Olympia with bonus footage from the GNC and Las Vegas Pro Shows. 

$59:95

Mr Olympia 2004

New Double-DVD Set! Mr. Olympia Prejudging and Finals on two DVD discs - 3 hours of muscle and all the excitement of the Olympia.

KING RONNIE crowned by the Governator! Governor Arnold Schwarzenegger walked onto the Olympia stage holding the Sandow trophy and presented it to Ronnie Coleman for tying his record. Both men stand only one victory away from all-time leader Lee Haney. See the fantastic new “Challenge Round” introduced by Sylvester Stallone and hosted by WWE star Triple H where each of the top six Olympia finalists called each other out for mano-a-mano poses to determine the final placings.

$129:95

I do have other DVD's in stock also. Call or e-mail me on 08 83730735 for more details.

DVD's also available are;

AST Triaxalon 500

A potent herbal formula for natural testosterone production.
Each capsule of Trioxalon 500 contains 500 milligrams of Tribulus Terrestris, an herb grown in various parts of the world and used medicinally for it virilizing effects. Studies have shown a better than 50% increase in testosterone levels when taking the Tribulus Terrestris herb. 
Trioxalon 500 exerts its testosterone elevating effect through the increase in luteinizing hormone (LH). LH is responsible for "telling" your body to produce testosterone. One interesting fact: Steroids suppress LH, thus reducing and sometimes shutting down your body's production of testosterone. Trioxalon 500 counters this side effect very effectively.

100 Capsules
$69:95

Tanita Scales

The easy way to measure everything from weight and body fat to water retention. Tanita has a scale for everyone.

FatTrack Gold

Digital Bodyfat Caliper with new Myotape, body tape measure. Easily track all your body fat and measurements with superior accuracy, by yourself.

WHAT'S THE GOSS?

Gossip is sourced from various sites such as muscletime.com, getbig.com, nuclearnutrition.com, ironmagazine.com 

Muscle Ute
Those of you who have been to the shop recently may have noticed the new Aussie Muscle Falcon Ute. Yes, I have lashed out and bought a 2001 model EA ute. Finished in a striking dark blue duco with green and gold sign writing depicting the flexing kangaroo, it's an eye catcher. I want to see just how eye catching this ute is. If you see the Aussie Muscle ute on the road, call me on 8373 0735, and tell me where you saw it, and you will win a prize. The first person to call me each month wins the prize. Seeing the ute in the shop carpark, in my driveway, or at Limbo Gym, does not count. 

Speaking of hot cars. If you think your beast deserves recognition, bring it in to Australian Muscle and I'll take a picture of you and your pride and joy and place it on the Aussie Muscle website.

Driving in a cab can be hazardous to your well being. On January 4th, Lee Priest, coming back from a trip, was in a cab heading home from the airport in Austin, Texas when another car ran a red light and slammed into the cab Lee was in. The weather in Austin has been rainy. They took Lee to the hospital, where they kept him for observation, and it didn't look too serious. Some bruised ribs, some back pain, and mostly a great scare. Later that evening, Lee was released from the hospital, and was resting comfortably at home. Lee will be fine, as he is just a little sore.

Speaking of Lee Priest, Lee will be competing in the Australian GP in Melbourne on the 20th of March. This is a great boost to the show which so far has only Chris Cormier as a big name. Dennis James is also listed but I'd be surprised if he actually turns up due to some of the criminal allegations against him. Last years 3rd place winner, Troy Alves is also coming as is Pavol Jabolonicky. Australian Muscle will be going and will have a full report in April Muscle News.

Here is a picture of Lee training for the Ironman Pro, 4 weeks out. Lee is one of the front runners of the 2005 Ironman in Pasadena, and will be ready in his best shape ever for the show!

IFBB Australian Pro Grand Prix 2005
The event is being held March 20 at the Melbourne Convention Centre. Chris Cormier and Dexter Jackson are confirmed to appear with more pros signing up every day. Last years show was great and this years looks to be even bigger.

Please contact Tony Doherty at Doherty's Gym for tickets. http://www.dohertysgym.com/index.asp

Shawn Ray Quits!
Shawn Ray has officially resigned as the IFBB Athlete Representative, citing various reasons which finally made him announce his decision. Before Shawn became the Athlete's Rep, there was no rep giving the athletes a voice in the IFBB meetings. Shawn tried to make it happen by getting a majority vote from the athletes, which was an enormous task to get considering half of the athletes are outside the United States, but he did it. 
Here is Shawn's official letter 

"It's official! As of today, I have decided to step down as IFBB Athlete Representative. The position needs Legal Representation to be effective, a "Lawyer!" Hopefully, someone or an institution will be willing to step forward and help the Athletes level the playing field economically & physically to save our sport and our Athletes. "

A new Japanese pro bodybuilder will pro debut at the 2005 Ironman Pro on February 19th, in Pasadena, California. His name is Hidetada Yamagishi, a 31 year old "Japanese Warrior". Hidetada won the 2001 Mr. Asia (80 kilo division) and the 2001 Best Improvement Award. 

In 2003, he became a pro, and now is ready to challenge the pro world. At 5'8", and 200+ pounds, he might be considered small against other pros, but like the company 'Sony Electronics', he is small but powerful, and packed with lots of detail. 

Max's Muscle TV
Max's Muscle TV can now be seen on channel 31 on Wednesday nights at 7:30. Muscle TV is an informative show on weight training and fitness. Tune your tv to UHF31.

Each week Muscle TV will bring you the latest from the world of bodybuilding and fitness, including the stars, training and nutrition advice, news, who's who, special features, plenty of muscle, and much, much more. 

Volunteers Required
Male volunteers aged 18-40 years are required for a research project entitled "The effect of strength training on the
cardiovascular responses to orthostasis.

Volunteers are required to be:
Healthy, non smokers, with four years (or more) of continuous weight training
Required for 3 weeks in 2005 at RMIT, Bundoora West, Victoria.

Tests include a fitness test, a strength test and a percentage body fat scan as well as other non-invasive
cardiovascular tests.

For further information contact Narelle Berry on 0410305787 or narelle.berry@rmit.edu.au"

Does Creatine Have a Calorie Value?

Some creatine containers will have a nutritional panel which shows the creatine has a calories value (20 cal/5g), while others will show a nil value. Why is this so? The following reply from a Nutra Life Bio Chemist may clear this up.

Creatine doesn't supply calories (although does supply energy through phosphorus ion in ATP regeneration). Excess creatine is broken down by the body and excreted, unlike other energy sources such as protein, fat, carbohydrates which are stored by the body. Therefore in summary;

Creatine is a nitrogen containing compound
It shows up in a crude protein test (but not the "true protein" test)
It does not supply calories, or protein
It supplies energy by way of a donating a P ion in the ATP regeneration
Creatine is not stored by the body, but is broken down and excreted
Creatine is made from 3 amino acids, but is not an amino acid itself. It is classified as a "nitrogen-containing" compound.

Thing we did last month

Nearly 22 years my 2 brothers and I started building a yacht in my elder brothers backyard with visions of sailing around the world. A lot of things can change over 20 odd years, and with the purchase of Australian Muscle, I had to quit working on the boat. My brothers though persisted, and finally on the 25th of January, The Finnally was launched at Port Adelaide.

Launching a 52 foot, ferro cement, 26 tonne yacht can be a intricate process, especially when it has been built in the back yard of a suburban home. The following photos chronicle the "berth" of Finnally.

I must congratulate my two brothers, Ray and Mark, on creating such a thing of beauty.

This was a sight I will never forget, as the Finnally is lifted over the house onto a trailer

On her way to Port Adelaide

The blessing before the launch

About to hit the water. Yes, she had to be turned around because she was so big.

After 22 years, the Finnally is where she belongs