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My Precontest Preparation... The Climax.
As I write this, it is the Monday after the contest. I have a full belly after a day and a half of eating. 
So how did I go? I placed 4th out of four in a very tough Athletic class. I could of done the Masters Class as I first intended, but I chose the Athletic because there was more competition in that class. I'd rather place 4th out of 4 that 2nd out of two and get handed a trophy for just showing up. Am I disappointed? Yes, but not by my placing, but by my condition. On the day I was 70kgs at 6% bodyfat, but I was still off by about 1-1.5kgs. Most people at the show agreed that I was just as big as the other guys but I just too smooth to place. There really was not much more I could of done except diet for another two extra weeks to allow for that last bit to come off. For the last 5 weeks, I did not cheat at all except for half a Tim Tam 4 weeks ago! I was just too heavy to begin with (nearly 20% bodyfat), and this is one thing that I wll change....I WILL NOT GET THAT HEAVY AGAIN! 
Before you ask, I will do it again next year. Not because I didn't place, but because I know I can be better, and if I don't try it will nag me for a long time.
Back to the show. SABBA run a very polished show and this once again came through on the night. The only critism (if you can call it one) is that the prejudging and show never start on time, but then again I have not been to many shows that do. Apart from this slight failing the show had excellent quality, especially in the men's open. Overall winner, Danny Craig was awesome. Danny beat short class winner Jason Bednarz for the Overall. This was a classic case of a great big man triumphing over a great small man. Danny's physique was just about faultless, from massive calves to titanic pecs, he backed the whole package up by winning the best poser award as well.
The major disappointment on the night was the small number of competitors...only 18, of these only 3 were women! The main reason I am told by potential competitors is that the cost of " supps" is too high. Read what you like into that one.

Below you will find comparisons of my first photos and ones on the day.

 4th June 2002 18.5%                                   7th Sept 2002 6% 

         4th June 2002 18.5%                          7th Sept 2002 6% 

4th June 2002 18.5%                                   7th Sept 2002 6% 

4th June 2002 18.5%                               7th Sept 2002 6% 

7th Sept 2002 6% 

All bodyfat readings are done using a Tanita Body Fat monitor

Click the scales for more information

Here are a few competition photos;

MarkGuster 1st, Paul Atkinson 3rd, Kim Tanska (me) 4th, Paul McGregor 2nd

This is the diet and supplement program  I followed for 18 weeks;

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;

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.

Are you getting enough calories? By Mike Pullen CFT ISSA.
How many calories is enough? How do I know how many calories I need on a daily basis? Do you guess? Are you in a weight loss/weight gain plateau? Its been my experience that a vast majority of people that ask these questions are, believe it or not UNDERCALORIED!. Now isn't that against all you believe about weight loss? The point is you need to be in a SLIGHT calorie deficit to successfully lose body fat, if you are excessively undercaloried your metabolism will slow down to compensate and I have had clients on a 1200 cal a day diet plateau out and lose nothing due to this slowing of metabolism. Once I have calculated their calorie intake the weight loss continues. 
The remedy for all these questions is to use the International Sports and Sciences Association ( ISSA ), formula of calorie calculation. This way you can calculate almost to the last gram just how much protein, carbs and fat (yes fat is important) you need to ingest on a daily basis, and even break that down to how much per meal. How? Its all based on your body weight your lean factor ( % of body fat) and your daily activity level including what you do for work as well as exercise.
OK now to the actual calculation…
Step 1.First you must estimate your Basal Metabolic Rate ( BMR). This is the number of cals you need if you were just lying down watching TV all day but not sleeping.
To do this you take your weight in Kg and multiply by 24 (24 hours in a day) if you are a man or if you are a woman 0.9 multiplied by your weight in Kg time 24.
Step 2. You now need to factor in your body fat level. From the information below select your body fat range (if you are not sure you can get it checked at your fitness centre or at Australian Muscle)

Lean Factor Multiplier
1 Men 10 - 14% Women 14 - 18% 1.0 
2 Men 14 - 20% Women 18 - 28% 0.95
3 Men 20 - 28% Women 28 - 38% 0.90
4 Men over 28% Women over 38% 0.85

OK here is an example for a Male with 15% body fat weighing 90.9 Kg (that's me)
using the above formula 1 X 90.9 X 24 = 2182 now 2182 X lean factor 0.95 = 2073
My BMR = 2073 cals per day.
Now we need to include your daily activity level. Here you need to select from the chart below where your daily activity level lies.
Average Couch Potato Range:
1.3 Very light: Sitting, studying, lab/shop work, some walking throughout the day
1.55 Light: Typing teaching, jogging, gardening with some walking throughout the day.
Average Fitness Enthusiast:
1.55 Light: Typing, teaching, lab/shop work, some walking throughout the day
1.65 Moderate: Walking, jogging, gardening type job with activities such as cycling, tennis, dancing, skiing or weight training 1 – 2 hours a day.
Average Athlete or Hard Training Range:
1.8 Heavy: Heavy manual labour such as digging tree felling, climbing with activities such as football, soccer or bodybuilding 2 – 4 hours a day.
Very Heavy: A combination of moderate and heavy activity 8 or more hours a day, plus 2 – 4 hours intense training a day.
For me I fit into the 1.65 range therefore my calculation would be my BMR ( 2073) X 1.65 = 3420 calories per day. 
So I need 3420 cals per day to fuel my day and I'll stay the same weight I am. To lose body fat I then need to be slightly UNDERCALORIED so if I take my body weight in lbs (2.2 lbs in a Kg so at 90.9 Kg that's close enough to 200 lbs) multiply by 2 (this is using 2 cals per pound of body weight) I have 400 cals. Subtract that from 3420 and to lose weight I need 3020 cals per day. Of course if your goal is to Build mass you can ADD the Body weight in pounds times 2, so in my case I add 400 cals.

Example: To lose BMR X Activity level minus 2 cals per pound of Body weight
2073 X 1.65 = 3420…..3420 minus 400 = 3020

Example: To Gain BMR X Activity Level plus 2 cals per pound of Body weight
2073 X 1.65 = 3420…..3420 plus 400 = 3820
So there you have it no more guess work. The biggest hurdle for you now is you have to overcome the psychological barrier of eating MORE to lose weight. Just so you know I have lost 2 Kg in 3 weeks by increasing my calorie intake from around 2100 a day to 3000 a day and YES I had to overcome that hurdle also. The above can also be broken down further into 5 of Protein Carbs and Fat then the calories converted to total daily grams and then broken down even further to total grams of macro nutrients per meal. If anyone is interested ( and if Kim is willing) I will show you how to do that in next months newsletter.

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.

Think About It.
-You are what you eat, so if you eat crap expect to look that way.
-Inconsistency will sabotage any good training plan.
 Good pain tells you you're working hard; bad pain tells you you're hurt. Learn to know -the difference.
-Use your brain for more than counting reps.

Letters To The Editor

G'Day Kim,

My name is Mike Pullen and I am 54 years young (not that that means much) and I have been checking out your web site for the last year or so,thanks for the great info you supply each month in your newsletter, its always on my MUST READ list. I am a certified ISSA Fitness Trainer and I too get asked about protein content of various foods and I always refer to
a book from the Australian Commonwealth Government Bookshop (60 Waymouth St Ph 8231 0144 or toll free 132447) called

Nutritional Value of Australian Foods
by Ruth English and Janine Lewis ISBN 0644138718

This book provides a comprehensive list of just about all the foods you can imagine giving macro and micro nutrient values per 100g of each making it easy to calculate your own calorie intake. (BTW I am not on any royalty payment scheme either. I just find it an EXCELLENT source to share
withother like minded people).

I also use another tool in the United States Drug Administration web site
found at....

http://www.rahul.net/cgi-bin/fatfree/usda/usda.cgi

All you do is type in the food you want to know about and it comes up with a list,( for example if you type in eggs it will come up with fried, poached, boiled, scrambled hell even egg and bacon McMuffin) click the one you want and there it all is protein carbs fat (broken down into
mono, poly, and saturated etc as well as the vitamin and mineral levels).

I thought maybe you would like to include these in your next newsletter to help others as pedantic as myself to calculate down to the last gram their food intake. I could also supply the ISSA calculation formulas if you are interested, I used them to calculate my daily consumption of cals because I knew I was undercaloried but had trouble getting over the psychological hurdle of eating more to lose weight ( a legacy of being a fat man for over 30 years). Now I am leaving NOTHING to chance.

OK thats enough ranting for now time to get to the gym for an arm workout,
Thanks for reading this far Mate.

Regards Mike...

Thanks Mike. I have already used the site myself and find it extremely helpful. 

Hey Big Kim-

Steve here-

Just read your Aug newsletter-

First off THANKS FOR THE LAUGHS-

Your article on how ridiculous the major magazines are with their advertisements they try to pass off as actual storys and the idiotic article by some guy on how he trains his ass had me laughing out loud !!-

You know, a couple of years ago I e-mailed MD's asst editor (I think it was Mike Nuveaux) after I saw pictures of Ronnie Coleman supposedly deadlifting like 850 lbs with NO belt and even worse, a false grip on the bar (thumb not around the bar)-
Heck, the bar wasn't even bending, and Ronnie was SMILING like he was out walking the dog or something-
I basically told him that it was physical impossibility to hold on to that much weight without using your thumb and went on to say that it was obvious the pictures were staged and the weights were not real-
In the same issue, they had an interview with that wanker Greg Kovacs where he said he could incline 750 lbs for reps-
I said that was a flat out lie and he could tell mr kovacs I said that-he was full of crap-

Anyway to my amazement, I got an e-mail back from the editor and he confirmed everything-
He said the weights used for photo shoots are aluminum, due to the fact they have to haul them all over the plac, and because it usually takes more than a few attempts until they get the pic they want-
He said that they tell the bodybuilders to use good judgement when posing for a pic while performing a lift but (in his own words)
"These guys tend to go overboard once they find out the weights are hollowed out aluminum and they go to town"-

Also, he basically let on that Kovacs results are more from injecting Synthrol into his muscles, and the irritation between the oil and the muscle tissue, causes swelling-
What a joke- 

Anyway, my point is unless you are buying these mags to see pics of good looking gals with big jugs and fantasize that someday one of them will walk up to you in the gym and ask you to get on them so they can do donkey calf raises, YOU ARE WASTING YOUR MONEY-

Like you, I have been lifting for 20 yrs and there are no secrets to this sport-

Consistent heavy lifting while using good form, eating right, and ensuring you get enough rest are the keys- 
Everything else is crap-

You know , a few weeks ago I went to a PL meet to see Garry Frank lift again-
He is truly incredible-
I met him a few years ago, and everytime he gets down here (Florida) I try to go see him because what he is doing is historic-

He was the first man to break 2400 lbs total, then 6 months later, went over 2500-
Last year he went over 2600 and when I talked to him the other day, he is looking to go over 2700 while breaking records in all 3 lifts in the same meet-
It's too bad more folks don't follow powerlifting because what he is attempting is truly remarkable-

I always believed that Bill Kazmaier was the strongest man that ever lived but I think Garry may surpass him-

The meet I went to he squatted 1051 lbs, benched 738, and deadlifted 860-
Last wweek he deadlifted 903 and tried to break the WR of 925-
He attempted 927 and pulled it to within 2 inches of lockout-

I reckon he will get it-
His goal is mindblowing, check out these numbers-

Squat - 1100lbs, Bench 800lbs, Deadlift 930 -

That would be a 2800+ total, over 400 lbs heavier than the great Ed Coan-
He is 6 foot 3 inches, weighs 370 lbs, and is not fat !!!-
I have spent hours talking with him and the best part us unlike the other 99% of world class athletes that think their shit don't stink, he is truly a good guy-
He is a high school teacher and he spends most of his free time helping out kids-
I asked him if he would be a guest lifter at our next base powerlifting meet and he agreed to do it-

He usually gets 5000 dollars + expenses to do guest lifts and talks, but I told him that we couldn't pay him anything, in fact, HE would have to pay his expenses to get here, and his expenses like lodging and food but he said he was happy to do it, he just wanted to come here so he could thank the troops that just got back from afghanistan-

Pretty cool . huh-

If you go to www.garryfrank.com you can check him out for yourself-

Everything else is going ok here-
We were going to a local BB show next Sat coz Lee priest was the guest poser but he backed out today-
What a wanker !!!

Last but not least, KEEP UP THE GOOD WORK-

Your pics look damn good, you actually are starting to look a little freaky now that the excess bodyfat is coming off-
Hopefully you will have better luck than last time and you will be able to see this thru-
You have done a lot of work and it is really starting to pay off-
Not too bad for an old man !-
GOODONYA BIG KIM-

Later

Steve

P.S Hey, I forgot something-

You know the picture in your Aug issue of the guy with the broken leg-
His name is Carmen Perotta-
He was trying a 730 lb squat and his leg snapped-
The awesome thing about it was after he got his surgery, and after the leg healed, he got back in the gym and 12 months after the break, he tried 730 again and this time he got it (without a limb shattering)-

Last year he squatted 860 and has now his eyes are on 900 lbs !!!!-

Got something to say? Send it here!

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 WHAT'S THE GOSS?

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

Sabba SA Titles
Some of the action from the SABBA SA Titles on the 7th Sept

         Overall Winner, Danny Craig        Guest Poser Nick Jones and Danny Craig

Tall Class 2nd, Tony Griffith                      Novice Winner, Ian Percival

    Figure Winner, lorraine March                   Teen Winner (L), Junior Winner (R)

Novice Class

2002 MASTERS OLYMPIA 
Lynchburg, VIRGINIA
August 16-17, 2002
1. Don Youngblood
2. Vince Taylor
3. Geir Borgan Paulsen
4. David Hawk
5. Chris Duffy
6. John Hnatyschak
7. Flavio Baccianini
8. Pascal T'Hoopt
9. Joe Palumbo
10. Anders Graneheim

YOUNGBLOOD TAKES OUT FIVE-TIME CHAMP
Blood was thicker than Taylor at the Masters Olympia, as five-time champion Vince "The Invincible" Taylor proved to be less than invincible in Lynchburg, Virginia, on Saturday, August 17. In a stunning upset, 48-year-old Don Youngblood edged the popular Taylor in this year's Masters O, held in conjunction with the Jan Tana Pro Classic. Arkansas native Youngblood, who narrowly lost to Taylor at last year's Masters, came in a few pounds bigger and a tad harder and it paid off. Despite Taylor's superior shape and muscle bellies, Youngblood overwhelmed his more celebrated foe with size and sharpness, particularly exploiting weaknesses in Taylor's back. 
Not surprisingly, Taylor was shocked at the result, but showed tremendous class and sportsmanship in defeat. The hard-working Youngblood's enormous arms and sensational back will now grace the Mr. Olympia contest on October, 19, as the Masters winner receives an automatic invitation to the big dance. 
Making a strong showing was Geir Borgan-Paulsen, a Norwegian standout who finished third but came close to displacing both Taylor and Youngblood. If Geir takes it up to the next gear, he'll do damage at the Masters in 2003. 
Also impressive in his first Masters was 40-year-old David Hawk, who didn't look much different from his prime of over a decade ago. He finished fourth. And making a comeback was the one and only Chris Duffy, who finished fifth in his Masters debut. The Duffster, 41, now lives in Tampa with his longtime gal pal Joan. Also noteworthy was bodybuilding's Mini-Me Flavio Baccianini, whose "sexy boy" routine once again brought down the house. The 5'4" Flavio finished seventh. 
The Masters also was a bit of a policeman's ball, as Jersey officer John Hnatyschak finished a strong sixth, and New York area SWAT cop Joe Palumbo landed ninth. 

Master Olympia 2002, Don Youngblood

Vince Taylor and Don Youngblood

2002 JAN TANA BODYBUILDING CHAMPIONSHIP
Lynchburg, Virginia; August 16-17, 2002
Lightweight Class
1) Fannie Barrios*
2) Sophie Duquette
3) Marja Lehtonen
4) Mary Ellen Doss
5) Heike Jung
6) Mary Ellen Jerumbo
7) Cecille Jensen
Middleweight Class
1) Nancy Lewis (overall)*
2) Vilma Caez
3) Gayle Moher
4) Mah-Ann Mendoza
5) Rosemary Jennings
6) Myriam Bustamente
Heavyweight Class
1) Beth Roberts*
2) Betty Pariso 
3) Tazzie Palumbo
4) Heather Foster
5) Paula Suzuki
6) Antonelli Grilli
7) Medete Hornnes
8) Christine Envall
9) Anja Timmer
10) Charlotte Key

LEWIS, ROBERTS, BARRIOS WIN CLASSES, SPOT IN "O"
It's been a while since pro Nancy Lewis graced an IFBB stage, four years in fact, when she took fourth place in the 1998 Ms. International. And it's been seven years since she's competed in the prestigious Jan Tana Pro Classic, but the middleweight standout left little doubt that she deserved to win her class and the overall at the 2002 Jan Tana. Sporting a physique nearly identical to the one she displayed to great success in the mid-'90s (doesn't this woman age?), Lewis earned straight firsts from the judges, then easily vanquished other class winners Fannie Barrios (lightweight) and Beth Roberts (heavyweight) in the overall. All three qualify for the 2002 Ms. Olympia on October 18 in Las Vegas, Nevada, as a result of their wins.

Nancy Lewis and Fannie Barrios

Beth Roberts

This year, 15 competitors are qualified to compete in the 2002 Ms. Olympia, including Laura Creavalle, who received a 'Special Invite' from the IFBB over Kim Harris, Betty Pariso, and Lesa Lewis. Each year, one special invite is picked from an IFBB committee of those who requested to enter the Olympia, and this year, Laura got it.

Laura past contest history include the 1983 Ontario Canadian Championships noice 1st; 1986 NPC Nationals (she was suspended for competing in this show without a U.S. citizenship), 1988 World Amateur Championships MW 1st; 1988 Ms. Olympia 11th; 1989 Pro World 8th; 1989 Ms. Olympia 6th; 1990 Ms. International 1st; 1990 Ms. Olympia 4th; 1991 Ms. Olympia 3rd; 1992 Ms. International 3rd; 1992 Ms. Olympia 2nd; 1993 Ms. Olympia 3rd; 1994 Ms. International 1st; 1994 Ms. Olympia 2nd; 1995 Ms. International 1st; 1995 Ms. Olympia 5th; 1996 Ms. International 2nd; 1996 Ms. Olympia 4th; 1997 Ms. Olympia 4th; and 1998 Ms. Olympia 5th. 

This years Mr. Olympia will give out $380,000 versus about $200,000 for the Arnold Classic. That, in my mind, makes the Olympia Weekend the most powerful bodybuilding contest of the year. First place at the Mr. Olympia receives $110,000, plus a Cadillac Escalante, which makes it quite lucrative indeed. Second place received $75,000; third place, $50,000, fourth place; $40,000; fifth place, $30,000, and sixth place, $25,000. Wow! For those who make the top six, it is very lucrative indeed! 7th, 8th, 9th, and 10th make $15,000, $14,0000, $12,000, and $10,000, respectively. And after that, no prize money will be given out.

 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.