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Volume 7 Issue 8
- August 2002
Sponsored by
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My
Precontest Preparation.....The Diet Part 3.
This is it....with 5 weeks to go as I write this, I am at the business
end of my diet. I am just about in single figures bodyfat and expect
to be so next week. My abs are out but I am holding most of my fat
now in the lower ab region. This is the same problem I had last
time I competed three years ago. I am doing up to 1 hour of cardio
a day and two hours on non weight training days. At 10.5% bodyfat
three years ago, I was 71kg's. Three kilos in three years doesn't
sound like much, but I am happy with the results considering I have
been training for 20 years. I am seeing changes every day now, a
new vein here, striation there. One thing I am happy with is my
strength in the gym. I have hardly lost any strength and am actually
stronger in some exercises. I am still squatting 150kgs for reps
and am 8kgs lighter! I expect my on stage weight to be around 70
kilos at around 6% bodyfat. The only diet change I have done is
drop the rice in meal #3.
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Date
|
Weight
|
%
Bodyfat
|
Lean
Body Weight
|
|
|
31.06.02
|
77.8kg
|
14.5%
|
66.52kg
|
|
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09/07/02
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77.0kg
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14.5%
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65.84kg
|
|
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16/07/02
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76.6kg
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14.0%
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65.88kg
|
|
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23/07/02
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76.2kg
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12.0%
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67.06kg
|
|
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30/07/02
|
75.2kg
|
11.5%
|
66.55kg
|
|
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05/08/02
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74.0kg
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12.5%
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66.23kg
|
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31/06/02 77.8kg 14.5% bodyfat
01/08/02 74kg 10.5% bodyfat
31/06/02 77.8kg 14.5% bodyfat
01/08/02 74kg 10.5% bodyfat
31/06/02 77.8kg 14.5% bodyfat
01/08/02 74kg 10.5% bodyfat
My
first ab shot at 10.5% bodyfat
01/08/02 74kg 10.5% bodyfat
All
bodyfat readings are done using a Tanita Body Fat monitor
Click
the scales for more information
My
diet is high protein low carb, no sugar, low fat. I eat up to six
times a day and I am drinking at least 4 litres of water. I am doing
cardio everyday on a treadmill at a fast walk. For the first two
weeks I did 30 minutes a day but have now increased it to 60 minutes
a day and 2 one hour sessions on non weight training days.
Below is a typical days diet;
|
Meal
1 |
250ml
of egg whites (1 Yolk). Half a cup of oats with 1 tbspn flaxseed
oil |
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Meal
2 |
250g
of Fish (Hake), half corn on the cob,steamed vegetables |
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Meal
3 |
250g
of Fish (Hake), steamed vegetables |
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Meal
4 |
Chicken
Breast, steamed vegetables or fresh salad |
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Meal
5 |
Chicken
Breast, steamed vegetables, fresh ring of pineapple |
|
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Meal
6 |
250ml
of egg whites (1 Yolk). |
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You
may have noticed that I have no protein drinks. I am eating only
solid food. Your body burns more calories digesting solid food rather
than liquid thus speeding up its metabolism. The secret to fat loss
is metabolism. The faster your metabolism, the easier it is to lose
fat. There are two ways to speed up your metabolism....exercise
and diet. It sounds crazy, but in the first two weeks of my preparation,
I was actually forcing myself to eat, and losing bodyfat in the
process. I was eating by the clock, every 2.5 - 3 hours. My metabolism
is now extremely fast and I am always hungry.
My supplement program is very basic but consistent. Every day I
take;
Multi-vitamin and calcium.
Flaxseed Oil (essential fats)
15 - 20g of L-glutamine
10g of creatine
10g of branched chain amino acids
10g of essential amino acids
Up to 5g of ornithine and arginine (for growth hormone release)
I
have started to use the new AST
Dymetadrine Xtreme and
have found it to be excellent for fat loss and energy. This diet
can be used by anyone. It is healthy and will produce a steady loss
of bodyfat. I have stopped all junk meals and treats as the contest
is too close now.
The secret to doing this is preparation. My wife and I only cook
two or three time a week. We will cook 3 days worth of meals at
a time. The only thing we cook every night is the vegetables. Everynight
I prepare all my meals for the next day, so that all I have to do
is heat them up in a microwave.
Importance
Of Supplementation For Athletes.
Ever wonder what supplements International
level athletes use?Commonwealth Games Gold Medalist Tania Van Heer
considers supplementation as a vital training partner.
Hi! My name is Tania Van Heer and I am a sprinter. In consultation
with Kim I thought I
should share with you my thoughts about supplementation and its
role in my training and competition.
I supplement daily with Protein Powder, Creatine and more recently
liquid Vyo- Dim. Basically I make sure I have a protein shake with
Creatine at about 10.30am straight after gym or a morning track
session and then again at about 2.30pm just before training in the
afternoon. I also take Vyo-Dim 30min. before I warm up for training.
Following training, I have another Protein Shake with Creatine,
because a window of opportunity opens to replenish the Glycogen
levels in the muscles in the first 30min. following training. Toping
up my Glycogen levels not only ensures good recovery for the next
days training, but also makes sure I maintain lean muscle tissue
I have worked so hard in the Gym to build. The reason I take these
supplements is that they are already nitrogen enriched and part
digested and therefore readily absorbed into the blood providing
me with readily available energy. Protein is an important nutrient
for a sprinter, as sprinting requires quick burst reaction using
muscle. Without adequate Protein it is not possible to build muscle
and maintain it. Along with bread(limited), vegetables(lots of)
and fruit(limited) I have other Protein foods such as chicken, meat,
fish and eggs included in my diet in every meal, as Protein
helps me maintain a constant energy level throughout the day.
I make an effort to get the right balance in my diet and go to great
lengths to get the right protein/carb/fat ratio. In fact when I
am in a competition period I can tell anyone what my carb/protein
and fat content has been in any given meal. If I have to g o
out for a meal or party I make sure I eat at home or have a meal
that provides me with the right amount of carbs, protein and fat
that has been worked out according to my height, weight and work
output. I know how important the right nutrition is in order to
succeed at the highest level in sport. In fact I feel extremely
lethargic and my concentration levels low, with higher than normal
irritability with people and situations around me when I haven't
done my nutrition adequately.
INBA
SA TITLES
This years INBA SA Natural Titles
on the 6th of October are set be a huge show. The INBA SA Titles
look like it will be the only Natural show in SA this year with
the ANB still not releasing a show date. Already more competitors
have expressed an interest in competing than were in last years
show! The show will once again be held at The Norwood Concert Hall.
As an added bonus, Redback Supplements have announced that they
will choose a male a female competitor from the contest to sponsor
over the next year. Australian Muscle will also give away two one
year supplement packages.
All competitors placing in the top 5 of each class qualify for the
Australian Titles. A team will be chosen to represent SA at the
Australian Titles in Melbourne on the 26th of October and will be
supplied an official track suit.
If you are interested in competing, see me at Australian Muscle
or call me on 8373 0735, and I will send you all the relevant information.
Win
$1000:00 Worth of Supps!
Balance Muscle Technology is giving away $1000:00
worth of supplements to a lucky winner in each state. To enter,
all you have to do is buy either a Balance Ion Exchange Whey or
Balance 100% Whey, and fill in the entry form at Australian Muscle.
Entries close at the end of August and you can enter as many times
as you like. If you are buying Balance through my e-store, I will
submit the entry form on your behalf.
Bodybuilder
Drug Scare 
A 25 year old Queensland bodybuilder
is near death as police try to identify a substance found in performance
enhancing drugs he took.
The man was admitted to Rockhampton Hospital last week with unexplained
fits.
He has since been transferred to intensive care at Royal Brisbane
Hospital, where his condition last night was critical.
Police have appealed to Queensland bodybuilding underworld to come
clean about the man's supply after tests found the drugs were contaminated.
Adelaide Advertiser July 8 2002.
Editor:
Remember, drugs are bad.......mmmkay!
Stupid
Things In The Mags
M&F reports that when training
with a certain weight for a certain number of reps, increase the
weight when you can perform the current workload for 1-2 repetitions
over the desired number. So if I understand this correctly, if I
can bench press 250 for 12 reps, and my target number is 10 reps,
I should increase the weight? No kidding, thanks guys. If I were
funding this study I'd demand the grant money be paid back and require
all the researches to wear "I'm with stupid" T-shirts.
Muscular
Development gives us a peek into the glute training regimen 
of Tommi Thorvildsen, the bodybuilder dubbed "Glutezilla." Once
again, the question echoes, "Just how gay is professional bodybuilding?"
Folks, I'm talking about a feature article on a man's ass! In the
entire photo layout, 10 of the 13 pictures proudly display nothing
more than the man's posterior, not to mention the fact that one
of the exercises in Tardzilla's glute workout is "Squeeze the ball."
Bad training article, excellent source of homosexual stroke material
for those so inclined.
For
yet another month, Muscular Development rates the proteins. The
proteins rated run the gamut from soy protein to beef, but somehow
one company's protein product wins by a full star, yet again. Beef
loses points for its high cost and inconvenience; tuna is demoted
for its fishy odor (oh the horror!); and egg whites are knocked
down the ladder due to their empty taste (and here I thought we
were talking about the protein value). Oh wait, there's the answer,
it's a special 6-page ad report. So much for unbiased journalism.
Wonder how many newbies walk away not realizing these ads are bought
and paid for by the "winning" supplement company?
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WHAT'S
NEW?
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HIGHLY
POTENT SUPPLEMENTS
After years of reseach Red Back was developed to fill the gap in
the market between Hyped Up Imported Products and Outdated Local
Products.
Now a sports supplement range that delivers quality products with
a unique range of instantised proteins and muscle and natural fitness
enhancers.
STR
Using STR (Specific Time Release). A unique matrix of ingredients
bonded to an Inulin molecule to transport and deliver nutrient to
their needed locations. Time release for optimum absorptionand utilisation.
Inulin is a nutrient fibre encapsulating nutrients that when consumed
it breaks down continuously for up to 10 hours.
With unique delivery system combined with proper training will accelerate
strength, growth and fitness potential.
STEVIA
Stevia is a natural herb sweetener. All Red Back products re naturally
flavoured and sweetened with Stevia.
NO SUGAR, ASPARTAME OR ARTIFICIAL COLOURS AND SWEETENERS.
 
Red
Back Whey is 100% Instantised Whey Protein Concentrate, delivering
34 grams of Protein per serve.Excellent for Muscle Toning with a
high concentration of BCAA's (Branch Chain Amino Acids) and added
L-Glutamine, increasing Nitrogen retention and muscle Growth. Whey
is also a natural Antioxidant boosting the Immune System
Red
Back Whey 1.5kg $52:95/4kg $125:00
Red
Back Complete Protein is a perfect blend of Whey Protein Isolate
and NGM (Non
Genetically Modified) Soy Protein Isolate, providing all the essential
and unessential Amino Acids to build Human Protein.
Red Back Protein is derived from a process CFM (Cross-Flow Micro
Filtration). This is a chemical free process utilizing a natural
ceramic filter separating Hydrolysed Peptides form Fat, Carbohydrates
and Cholesterol. Hydrolysed Peptides are easily absorbed as they
are made up of di-tri and polypeptide amino chain as well as the
highest concentration of BCAA's (Branch Chain Amino Acids), L-Glutamine
Peptides, Vitamin and minerals to assist the body with additional
lean muscle growth and repair.
Red Back Complete Protein is now with STR (Specific Time Release).
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Red
Back Complete Protein 1.5kg $64:95/4kg $139:95
Red
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Red Back Mass XXXL is the unique combination of Hydrolysed Whey
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Red Back Mass XXXL is now with STR (Specific Time Release). Protein
bonded to an Inulin matrix providing a constant amino acid and nutrient
release for up to 10 hours.
Reback
Mass XXXL 1.5kg $52:95/4kg $125:00
Red
Back WPi is made with Hydrolysed Whey Protein Isolate, derived fro m
a process CFM (Cross-Flow Micro Filtration). This is a chemical
free process utilizing a natural ceramic filter separating Whey
Proteins from fat, lactoe and colesterol. The Hydrolysed Peptides
are easily absorbed.
Red Back WPi contains the highest concentration of BCAA's (Branch
Chain Amino Acids), L-Glutamine Peptides, to assist the body with
additional muscle growth and repair.
Red Back WPi is now with STR (Specific Time Release). Protein bonded
to an Inulin matrix providing a constant amino acid and nutrient
release for up to 10 hours.
Red
Back WPI 1.5kg $59:95/4kg $135:00
Red
Back SPi is made from Supro Brand NGM (Non Genetically Modified)
Instantised Soy
Protein Isolate, derived from a process CFM (Cross-Flow Micro Filtration).
Perfect For Vegetarians, Vegans and ideal for any athlete that may
require a superior protein to build and tone muscle.
Red Back SPi contains the highest concentration of BCAA's (Branch
Chain Amino Acids), L-Glutamine Peptides, to assist the body with
additional muscle growth and repair.
Red Back SPi is now with STR (Specific Time Release). Protein bonded
to an Inulin matrix providing a constant amino acid and nutrient
release for up to 10 hours.
Red
Back Soy Isolate 1.5kg $49:95
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You
may have taken energy-boosting, fat-burning supplements in the
past, but you have never taken a supplement like Dymetadrine
Xtreme. No way!
Let me give you a little background. AST Sports Science practically
invented effective sports supplements. Back in 1987 AST was
the first and only company to produce sports supplements that
actually worked, nutritional supplements that you could take
and immediately feel the difference. AST Sports Science was
the first to bring true energizing, performance-enhancing supplements
to the market with the introduction of Dymetadrine 25, and then
EPH 833. AST was the first to bring state of the art whey protein
formulations to athletes, and still leads the market with VP2
Whey Isolate, an incredibly unique 100% whey isolate formulation
that is verified in clinical research to enhance muscle growth
and accelerate adaptations from exercise training.
AST invests substantial amounts of money in sports science research,
and utilizes the finest research facilities right here in Australia
to research, test and perfect product formulations. AST does
not produce ineffective supplements, or cut corners in any manufacturing
process like most companies do. AST provides a 100% guarantee
on the quality and potency of every product, a rarity in this
industry. AST publishes more free, science-based information
on building muscle, losing body fat and enhancing athletic performance
than any sports company in the world! (Check out our US-based
web site www.ast-ss.com). In the USA athletes have known for
over 15 years they can depend upon AST to be concerned only
with developing state of the art, research-proven, performance
enhancing supplements. AST Sports Sciences is a company that
does not follow trends, it innervates progression in sports
science. AST is the company that serious athletes look to for
an edge in performance.
To say AST knows the metabolic pathways to increasing energy
and thermogenicaly-dissolving fat is the understatement of the
century. We literally invented these two categories and through
relentless research we have discovered ways to manipulate these
pathways and produce results in explosive energy and fat burning
unmatched by any other products.
We've monitored the Australian sports supplement market for
some time. Most products sold in Australia contain only "token
amounts" of the ingredients required to enhance energy production
and fat metabolism. Many products contain worthless ingredients
that make them nothing more than a scam! Dymetadrine Xtreme
was specifically designed to be the most potent, effective fat
burning, energy-boosting supplement avalible in Australia.
Exactly what will Dymetadrine Xtreme do for me?
Dymetadrine Xtreme breaks all the rules. Dymetadrine Xtreme
not only redefines the entire category of energy and strength
supplementation, but it takes thermogenic fat burning to an
entire new level. With Dymetadrine Xtreme, not only are you
stronger and can train with ultra high intensity, but your body's
metabolism shifts in to high gear burning more calories and
melting more body fat than ever. And it does this while preserving
lean muscle mass.
Dymetadrine Xtreme produces what is called a nutrient-partitioning
effect. Nutrient partitioning is where your body shuttles more
nutrients into lean tissue and away from adipose (fat) tissue.
This means that more of the calories you consume go toward supporting
lean muscle mass growth and away from fat synthesis. You can
actually eat more and become leaner at the same time.
This is what I think is so awesome. Dymetadrine Xtreme will
actually make you stronger and more focused the very first day
you take it. Taking Dymetadrine Xtreme about an hour before
you train will allow for greater nerve-muscle contraction force
enabling you to lift heavier weights with greater mental and
physical intensity. All this adds up to a greater work capacity
that enables you to produce results faster.
Ever just not feel like working out? It happens to some of us
all the time. You just can't seem to muster up enough motivation
to go to the gym. You'll use any excuse in the world to get
out of going. Sound familiar?
Dymetadrine Xtreme gives you an intense desire to train and
train hard with unbelievable intensity. It's like it shoves
you into the gym. About an hour after you take Dymetadrine Xtreme
all you want to do is train hard and do your absolute best.
Dymetadrine Xtreme is the best training partner you'll ever
have.
How should I incorporate Dymetadrine Xtreme into my training
and nutrition schedule to get the best results possible?
Dymetadrine Xtreme is the most effective energy enhancer and
metabolic synergist money can buy! For best results take 4 capsules
of Dymetadrine Xtreme on an empty stomach, 30 minutes to 1 hour
before training to experience more energy, strength, stamina,
and mental focus. Dymetadrine Xtreme is also a potent metabolic
support substrate designed to enhance thermogenic fat metabolism.
For best fat burning effect take 2 capsules 3 times daily.
How does Dymetadrine Xtreme burn body fat?
The components within Dymetadrine Xtreme are shown in research
to work synergistically to stimulate the beta-receptors within
cells, particularly the beta-3 receptor.1This receptor is directly
involved in lipolysis (fat mobilization) and thermogenic (fat
burning) metabolic pathways.2,3 By specifically targeting the
cell's beta-3 receptors Dymetadrine Xtreme helps to accelerate
the metabolism and the removal of unwanted body fat stores.
Thermogenesis is simply an increase in metabolic rate, which
in turn triggers heat production within the body. Although science
still does not completely understand the entire fat loss process,
promoting thermogenesis is thought to be a key factor.4 The
components within Dymetadrine Xtreme are shown in clinical research
to stimulate the metabolism, promote thermogenesis and effective
weight loss.5,6
Diets that are high in protein and unprocessed carbohydrates
and low in fat are shown to be most effective for fat loss.
Frequent meals and exercise are also shown to boost metabolism.
Therefore the most effective strategy for body fat loss is to
workout regularly, use Dymetadrine Xtreme in combination with
small, frequent meals that are rich in protein, high in natural
fibre and low in fat . Not only does Dymetadrine Xtreme burn
body fat, it helps preserves lean muscle, a key factor for permanent
fat loss. With Dymetadrine Xtreme you'll lose fat and gain muscle.
Is Dymetadrine Xtreme safe?
Dymetadrine Xtreme is a natural, herbal based formulation, no
harmful drugs or synthetic chemicals are used in this product.
The components within Dymetadrine Xtreme have been shown in
clinical research to be safe and effective for weight loss and
free of unwanted side effects.1,4,5,6
Is there anything else I can do to enhance Dymetadrine Xtreme's
effects?
If you are using Dymetadrine to build muscle, lose weight or
reduce body fat, a structured, calorie controlled diet and exercise
program is essential.
Unsure of exactly what to eat and how to exercise to reshape
your body? AST Sports Science can provide you with a fully individualized,
nutrition plan in seconds, and the world's most effective, science-based
training program avalible, and they're totally free to everyone!
Simply log on to our US web site www.ast-ss.com click on "Nutrition
Calculator" (located on the front page) and within seconds a
precise, fully customized eating approach of exactly how much
fat, protein and carbohydrates you need to consume every day
is laid out for you.
Unsure of the nutrient content of your current diet? Click on
"Food Data Base" type in a food and find out exactly how much
protein, fat and kilojoules it contains. Want the ultimate training
program that builds muscle, sheds fat and reshapes your body?
Click on "Max-OT" and the most comprehensive training program
ever designed is at your fingertips. Want the latest, cutting
edge information on nutrition for sports performance, or do
you have a question without an answer? AST Sports Science has
a panel of world experts that's there to help you, 24hrs a day,
7 days a week and remember it's all totally free!
References
1. Hedrei P, Gougeon R. Thermogenic effect of beta-sympathicomimetic
compounds extracted from citrus aurantium in humans. McGill
Nutrition and Food Science Centre. Faculty of Medicine McGill
University, Royal Victoria Hospital, Montreal Canada. 1997.
2. Walston J, Silver K, Bogardus C et al. Time of onset of NIDDM
and genetic variation in the beta-3 andrenergic receptor gene.
New England Journal of Medicine 333: 343-347, 1995.
3. Hoffstedt J, Wahrenberg H, Thorne A, et al. The metabolic
syndrome is related to beta-3 adrenoceptor sensitivity in visceral
adipose tissue. Diabetiologia 39:838-844, 1996.
4. Astrup A. The sympathetic nervous system as a target for
intervention in obesity. International Journal of Obesity 7:s24-28,
1995.
5. Colker CM, Kalman DS, Torina GC, et al. Effects of citrus
aurantium extract, caffeine and St. John's wort on bodyfat loss,
lipid levels and mood states in overweight healthy adults. Current
Therapeutic Research Vol 60:3;145-151, 1999.
6. Pathak B, Gougeon R. Thermic effect of citrus aurantium in
obese subjects. McGill Nutrition and Food Science Centre. Faculty
of Medicine McGill University, Royal Victoria Hospital, Montreal
Canada. 1997.
Dymetadrin
Xtreme
120 caps
$89:95
If
you want the latest news, pictures, and gossip on your favourite
IFBB bodybuilders then Muscletime is the site for you. All IFBB
show results are posted within minutes of the shows completion.
Photos from the pro shows amount to hundreds of high quality
images. Many pros post their pictures on-line when dieting for
shows. Check it out, highly recommended.
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WHAT'S
THE GOSS?
Gossip
is sourced from various sites such as muscleti
Sabba
SA Titles
Nick
Jones and Teri Roberts are now guest posing at the 2002 SABBA
SA Titles. If you want to see a world class physique in contest
condition, go to SA Titles on the 7th of September at the
Norwood Concert Hall. Nick puts on a terrific guest posing
routine.
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300lb Jay Cutler
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He
may not be onstage at this year's Mr. Olympia, but Jay Cutler
isn't lounging on his couch eating Cheese Whiz either. At
a recent guest-posing, Jay graced the stageat an impressive
295 pounds..hard! Hmm, let's see. Cutler's living in Las Vegas,
the 2002 Mr. Olympia is in Vegas, Iron Jay looks like a brick
sh-thouse in mid-July. Is there a surprise coming? Stay tuned.
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Idrise Ward-El and Troy Alves, two veterans of the US national amateur scene, finally netted IFBB pro cards. Alves has finished runner-up in the heavyweight class three straight times at major national shows. This time he took the top prize, and settled for runner-up in the overall to Idrise Ward, which still brought him his coveted pro card.
Idrise
Ward-El and Troy Alves, new Pro's
Leg
Press
Australian Muscle has a second hand
leg press for sale. This piece of equipment is of commercial quality
and has been used only a handful of times which is evident by its
virtually new condition. Finished in powdercoated white with contrasting
striping, it has a fully adjustable seat and safety spotter. Normally
nearly $2000:00 new, you can add this quad buster to your home gym
for $1450:00 o.n.o. Come into Australian Muscle for a view a test.
Leg
Press $1450:00 o.n.o
Laugh
While Training
OUCH!
Phrases
that should NOT be uttered to another man while weight lifting:
"Yeah, baby, push it!" "C'mon, give me one more!" "Harder!"
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N.B.
All Prices are in
AUD.
***
Editorial Information***
Muscle
News is published by Australian Muscle 3/171
Goodwood Rd., Millswood, S.A. 5034
Phone/Fax:(08) 8373 0735 Email: KIM@AUSTRALIAN-MUSCLE.AUST.TO
Editor: Kim Tanska
We
reserve the right to edit any contributions for publication.
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JULY
MY DIET PART 3
