Muscle Guru Vol 2 Issue 1

AU

I SS

E

FREE MUSCLE MAGAZINE

Training The

Big Guns WHOLE BODY

CHLEO’S

STRENGTH TALK TO POWERLIFT OR NOT?

ENDURANCE FITNESS

CONTEST

DIETING

BRANDEN RAY - Proving mass can be aesthetiC

t c e f r e P ein t o Pr ers n t Par *

*ORIGINAL FLAVOUR

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NEW

AU SSI E MU S C L E GUR U | 3

Š Improvisor | Dreamstime.com

AUSSIE MUSCLE GURU Publisher & Managing Editor Christine Envall National Sales Manager Troy Bremner Proofing & Editing Elle Lancaster & Sarah Chung Art Director & Graphic Designer Lisa Shotbolt Editorial Contributors Branden Ray, Christine Envall, Chleo Van Wyk, Anne Tran, Ann Titone, TA Martin, Matt Legge, Arash Samali and Tim Ballintine.

Photographers Rob Czempinksi from AMPT Imaging, Alex Ardenti, Dan Ray, JM Manion, Chris Nicoll, Maxwell Carlisle and Gerald Schlebusch.

Cover Photo Branden Ray by Maxwell Carlisle Advertising Troy Bremner info@international-protein.com

SUBSCRIPTIONS Sara Bremner-Forbes salesmanagement@international-protein.com Please email for information on subscribing to Aussie Muscle Guru. Aussie Muscle Guru is published quarterly.

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Disclaimer: Opinions and viewpoints expressed in Aussie Muscle Guru do not necessarily represent those of the editor, staff or publishers. Responsible individuals or organisations with something valid and relevant to say will, whenever possible, be given the opportunity. Reproduction of any material without written permission from the publisher is strictly prohibited.

The acceptance of advertising does not necessarily imply endorsement of services or products.

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Contents REGUlars

FEATURES

8 Nutrition 101:

14 Branden Ray

Reading and understanding Nutritional Panels.

12 Posing Workshop

Understanding your compulsory poses. Rear double Biceps & Rear Lateral Spread.

18 Ask International Protein

What is Pepto Pro , the ingredient in Amino Recovery?

TM

20 Tips From A Pro Row Machine - Doing the Dorsiflexor Row.

28 How The Pros Do It

36 58

Q & A with Ann Titone, TA Martin, Branden Ray & Christine Envall about 3 key aspects of comp prep.

40 Health Bites

Proving that mass can be aesthetic. Branden talks about his approach to bodybuilding.

22 Vitamin C Matt Legge questions, can you really have too much of this staple Vitamin.

26 Contest Dieting

How long should you prep?

32 IP Athlete Honour Roll

2016 Team International Protein results.

34 Contest Blues Surviving the Calm after the Storm.

36 Training The Big Guns

Branden Ray’s Creative ways to stimulate Arm Growth.

Science evidence based Nutrition and Health Tips

42 Endurance Fitness with Tim Ballantine

44 Chleo’s Strength Talk

Triathlon; The Leg Run. Train to improve this critical triathlon component.

To Powerlift or not?

48 Spotlight On

Logan Robson & Leigh Holland-Keen.

54 Recipes File

52 Whole Body Transformation

Getting a stage body is possible for everyone!

Protein Jelly, Individual Chocolate Protein “mug” cakes, 4 Ingredient Protein Cookies.

60 Feature Supplement

High Protein Pancakes.

AU SSI E MU S C L E GUR U | 5

Christine Envall IFBB PROFESSIONAL BODYBUILDING

Christine Envall is one of the Founders and Directors of International Protein and is the chief formulator for all the International Protein products. Christine holds a degree in Food Science & Nutrition and brings 25 years of experience in the food and sports supplement industries. Christine is also an IFBB Pro Bodybuilder, with over 60 competitions and guest appearances in her resume, including the 2015 IFBB Toronto Pro title. Christine combines her practical experience of competition preparation with her scientific and nutritional knowledge in her articles.

TA Martin IFBB Pro Men’s Physique

TA has an impressive competitive record; IFBB Men’s Physique Athlete- 1st Place Masters, IFBB Titans Grand Prix, 1st Place Masters, IFBB Los Angeles Grand Prix.

TA started seriously training during 2005 by entering my first show overseas at the Pacific Wide Far-east Bodybuilding Competition in Okinawa, Japan. After a string of 1st place trophies, he decided to give NPC Mens Physique a try in 2011. In 2014 TA won the prize sword with a 1st place in F-Class at 2014 Los Angeles Grand Prix and went on to the NPC Teen, Collegiate & Masters Nationals that same year earning my IFBB Pro card with another first place win.

TA’s goal is to compete at the IFBB Arnold Classic, Men’s Physique International and obtain qualification to enter the most prestigious level of competition at the IFBB Olympia Showdown.

Anne Tran IFBB Figure Champion & Foodie Extraordinaire

Anne Tran is an IFBB figure competitor and has been competing in figure since 2010 . The highlight of Anne’s career has been placing 1st at the 2013 IFBB Australian Amateur Grand Prix. Her most recent achievements include placing 2nd at the 2015 IFBB Australasian titles and the 2015 Australian Amateur Grand Prix. Outside of competing, Anne is a corporate lawyer and has been practicing law for 10 years. Anne also enjoys baking healthy protein treats. Check out Anne’s recipes on Instagram @protein_treat

Ann Titone

Chleo Van Wyk (B.ESSc)

AUSTRALIA’S STRONGEST FEMALE POWERLIFTER Chleo is a strength & conditioning coach at Lifters League Brisbane and is currently ranked as Australia’s all time strongest female.

Chleo holds a degree in Exercise and Sport Science, and is currently completing a Diploma in Clinical Exercise Physiology. She has years of experience working in the health & fitness industry as a S&C coach, personal trainer and allied health assistant in Cardiac Rehabilitation for QLD Health.

Chleo’s best raw competition lifts are a 235kg squat, 140kg bench press and 250kg deadlift at 86.7kg bodyweight, for a 625kg total, the highest total ever achieved by a female in Australia . She currently holds the highest totals in the under 75kg, 82.5kg and 90kg female divisions.

Branden Ray

IFBB PRO MEN’S BODY BUILDING Just call me B. Ray. I have been an IFBB Pro since 2010, winning my class at the NPC National Championships in the USA. Before turning pro, I won the NPC Jr. National Championships in 2007.

I live in Los Angeles and mostly train out of Venice Golds Gym, The Mecca. As you will see in this issue, and the corresponding issues, I have a unique training method with a knack for finding an exercise that can target any specific muscle on the body. I will teach you guys all of my tricks ;-)

Matthew Legge

Head of Research & Development – ATP Science Matthew has 20 years clinical experience as a Naturopath using Medical Herbalism, Nutritional Biochemistry, food therapy, and sports injury management techniques. Matt specialises in fatigue, pain, immune, hormonal disorders, body shaping and performance enhancement. Matt has 15 years’ experience as an inventor, formulator, author, trainer and seminar presenter in the health and wellness industry. Having created many successful education and training programs, formulated many new products and introduced new ingredients and concepts to the marketplace; Matt has gained a reputation for being able to predict future trends and priorities in the health and wellness industry.

About us

IFBB Pro Figure

In her late teens Ann suffered a life threatening car accident resulting in numerous broken bones, punctured lung, lacerated spleen and in a coma for two weeks. Long story short, Ann’s boyfriend, an avid bodybuilder and now husband, got her training in the gym and cleaned up her nutrition. This journey took Ann to her first competition in 2007 and ended with becoming a 6x figure champion and 5x Olympian with a top 4 placing in 2014.

In 2015, Ann’s old injuries reared their ugly head. With the supplementation of amazing International Protein products, primarily, Iso-Cuts, Amino Recovery and Glutamine and support from her incredible team, Ann walked away with my 6th Championship in Tampa, Fl. Ann is a firm believer that your body can achieve what your mind believes.

Ann runs a successful Personal Training company Championship Training and is a judge with the NPC USA.

Arash Samali

PT & competitive bodybuilder Arash Samali is a personal trainer, contest coach and competitive lifetime natural bodybuilder with over 20 years of training experience having competed 28 times and won 10 titles including two overalls and a multitude of podium finishes in national , state and regional levels across four natural federations. Arash started resistance training for sports performance and after two years of training moved towards bodybuilding training and has competed from 1999 through to 2015. In 2002 Arash left the field of Accounting and started his personal training business. Being a father of two Arash has learned to look at a holistic approach to bodybuilding preparation and utilised advanced nutrition techniques alongside his training to achieve his best result and conditioning.

© Jjayo | Dreamstime.com

Welcome to the fourth edition of

Aussie Muscle Guru

W

elcome to 2017 and the fourth edition of Aussie Muscle Guru. On behalf of all the staff of Aussie Muscle Guru I’d like to wish everyone a Happy and Prosperous New Year. Hopefully your new year’s resolutions are still in full swing and you are achieving your 2017 goals already.

The new year is a good time to reflect back on the year that was, and this is exactly what AMG has done as we take a look at the achievements of Team International Protein athletes (p 32). We are proud to have such a diverse group of athletes representing International Protein, and we wish them even more success this year.

Speaking of success, for many of you, the competition season is just around the corner, so as your minds turn to contest prepping, take a look at my (Christine’s) notes on Contest Dieting – How long should you prep for?, on (p26).

In case you didn’t notice, this month’s cover and feature athlete is AMG’s own contributor and IFBB Pro Branden Ray. 2016 saw Branden break into the Top 3 at the San Marino Pro, and we’re tipping that 2017 will see him walk away with his first Pro win. Branden always has something interesting to say on any topic, and possesses an individual approach to everything from training and competing, to kicks collecting. Get to know what bodybuilding is like through Branden’s eyes. (p 14).

One of the fun parts of being the editors of AMG is that we get to choose what content to include, and being able to include more articles written by our sponsored athletes really highlights to us that not only are our athletes talented, they are incredibly knowledgeable about their chosen sport. This edition sees the debut article by triathlete Tim Ballantine (featured in last AMG’s ‘Spotlight On’ column). Tim will be doing a regular article focusing on Endurance Fitness, and in this article Tim examines the run leg of a Triathlon (p 42).

This edition’s Spotlight On section features International Protein’s newest, but most experienced sponsored athlete, well known Gold Coast bodybuilder Logan Robson (p 50), and one of International Protein’s longest running, and also very experienced sponsored athletes, Strongwoman Leigh Holland Keen (p 48). Logan and Leigh talk about their sport, inspirations, and supplement and training regimes.

The regular columns in Aussie Muscle Guru are becoming hugely popular with an ever increasing fan base. In this issue feature writer Arash Samali shares the success story of one of his clients, Janelle - learn how she transformed from plump girl next door to a bikini model sensation (p 52), we introduce the Dorsiflexor Row for back thickness - with detailed instructions and pictures from IFBB Pro Branden Ray (p 18), Matt Legge puts good old Vitamin C under the microscope and blows away the myths about how much we need (p 22), whip up some yummy summer protein treats (p 54) and grow some Big Guns with Branden Ray’s ultimate arm workout (p 36).

As promised, Aussie Muscle Guru is now fully available online on the International Protein website www.international-protein.com. It is exciting to see so many people from around the world signing up for their copy. We are also excited to see Aussie Muscle Guru getting picked up in other digital magazine ‘stacks’ on the internet! Save carrying your copy to the gym and sign up today for instant access on your phone!

Christine Envall & Troy Bremner (Editors)

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© Liubomyr Feshchyn | Dreamstime.com

An Australian NIP contains several Key pieces of information: ● Serving Size ● Number of serves in a pack/container ● Amount of Energy (expressed as kJ and optionally calories), Protein, Total Fat, Saturated Fat, Carbohydrate, Sugars, Fibre (if present) and Salt per 100g

Every food product for sale in Australia is required to have a Nutrition Information Panel (NIP) to inform consumers of the nutritional value of the food.

● Amount of Energy (expressed as kJ and optionally calories), Protein, Total Fat, Saturated Fat, Carbohydrate, Sugars, Fibre (if present) and Salt per serve ● Amount of any micronutrients or other nutritive substance present must be listed per serve and per 100g Serving Size Usually expressed as grams (g) or millilitres (ml) and may be defined further as ‘1 scoop’, ‘1 cup’, ‘1 bar’ Serving Size is NOT always what you expect, i.e 200g single tub of yoghurt may actually be ‘2 x 100g serves’ Per 100g Very useful for comparing products – similar products don’t always have the same serving size making it hard to compare.

Per 100g = % (78g per 100g = 78%) Use the 100g column information to create your own nutrition info database Number of Serves The total product weight divided by serving size gives the number of serves per pack/container.

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n o i t i r t u N

101

g n i d a e R

l a n o i t i r t Nu panels

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Things to watch out for on Nutrition Panels Always check if Nutrition Information relates to the product as it is consumed or ‘as is’. If a product is raw but the information relates to cooked product, the cooked product weight will change, either gaining or losing water.

Meat loses approx.⅓ its weight when cooked.

Rice gains around 3 times it’s weight in water.

Check if any absorbed ingredients like fat or salt, have been accounted in the nutrition information.

Check what the serve size is, especially if counting calories and the pack says “only 100 calories per serve!” The whole pack might be more than 1 serve to get it under the 100 calorie mark.

Or a weight gainer, those 600 calories and 50g of protein might mean eating 150g or more of the product!

Even if you know the serving size, how

do you know what

that looks like? For example, how much

peanut butter is 22g?

Is that a teaspoon?

A tablespoon? A cup?

There are 15.4 serves in the jar, can you

DIG -Daily Intake Guide This is optional on Australian packaging, and realistically has no place on sports supplements, especially products designed for specific functions like increased recovery, or to meet a specific nutritional need, like high protein diets.

The Daily Intake Guide puts protein at only 9.5% of the diet, as opposed to 30 – 35% I would

recommend for people

involved in weight training or other intense exercise.

The DIG depicts some or all of the information about the energy nutrients in one serve of food as well as the % of the daily intake of that food. The values used are those considered ‘a balanced diet for the average adult’, but cannot reflect the dietary requirements of both men and women, exercising or not exercising, of a 20 year old and a fifty year old. The values also reflect the food’s value in the whole diet and not in the context that each food makes up one part of the diet and is not the only food eaten to make up the diet. I suggest ignoring this information if it is present on food you buy, and work out where each food fits within your own diet that you constructed using the Nutrition 101 information in the last issues of Aussie Muscle Guru.

easily work out what

QTY PER DAY

Macro % in diet

ENERGY

8,700 KJ

2111 CALS

PROTEIN

50 grams

9.5%

Who decided that was

FAT

70 grams

30%

Is it realistic?

SUGARS

90 grams

SODIUM (SALT)

2.3 grams

DIETARY FIBRE

30 grams

SATURATED FATTY ACIDS

24 grams

1/15th of a jar looks like??

a serve?

– just because the pack says what a serve is, that might not be right for you. This is why the 100g column is more useful so you can work out how much you need to suit your diet.

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NUTRIENT

CARBOHYDRATES 310 grams 58.7%

Available from leading International Protein stockists For more information email: info@international-protein.com

E L B A L I A V A NOW FRIENDLY T E G D U B T N E I N E V N O C IN S G A B E L B A RESEAL

PLEMENT P U S T C E F R E P E REATE TH E BANK H T G NOW YOU CAN C IN K A E R B STACK WITHOUT

www.international-protein.com

AU SSI E MU S C L E G UR U | 11

T

his edition of AMG examines and describes the mandatory Back Double Biceps and the Back Lateral Spread poses.

From the description on the IFBB International website, these two poses are the same for both Men’s Bodybuilding and Men’s Classic Physique Divisions.

The rules on the IFBB International and Australian website for the Women’s Physique Division no longer include descriptions of the poses, instead they have a silhouette image of each pose.

P O H S K R O W G POSIN

iceps B e l b u o Back D read p S l a r e Back Lat

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The information presented in this article has been taken from the IFBB Australia and IFBB International websites. We note that neither of these sites contains information about women’s bodybuilding poses.

Classic Physique & Men’s Bodybuilding Back Double Biceps Standing with his back to the judges, the competitor will bend the arms and wrists as in the Front Double Biceps pose, and will place one foot back, resting on the toes.

He will then contract the arm muscles as well as the muscles of the shoulders, upper and lower back, thigh and calf muscles.

“The judge will first survey the arm muscles and then do the headto-foot survey, during which there are more muscle groups to look at than in all of the other poses. This includes the neck, deltoids, biceps, triceps, forearm, trapezius, teres, infraspinatus, erector spinae, external obliques, latissimus dorsi, gluteus, thigh biceps, and calves.

This pose, probably more than the others, will help the judge to determine the quality of the competitor’s muscle density, definition, and overall balance.”

Back Lateral Spread Standing with his back to the judges, the competitor will place his hands on his waist with his elbows kept wide,one foot back and resting on the toes. He will then contract the latissimus dorsi as wide as possible and display a calf contraction by pressing downward on the rear toes. The competitor should make an effort to display the opposite calf to that which was displayed during the back double biceps pose so the judge may assess both calf muscle equally. It shall be strictly forbidden for the competitor to pull up on the posing trunks so as to show the gluteus maximus muscles.

The judge will look for a good spread of the latissimus dorsi, but also for good muscle density and will again conclude with the head-to-foot survey.

WOMEN’S PHYSIQUE

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BRANDEN

RAY W

hen it comes to stereotypes, especially those around bodybuilders and American inner city upbringings, Branden Ray blows them all away.

Spend 5 minutes with Branden and you will learn he is anything but average. A highly intelligent and articulate individual, with a quick sense of humour, deep knowledge of training and undeniable passion for all things bodybuilding… and sneakers, and fashion, and music, and politics… and well, life.

Branden joined International Protein as a sponsored athlete in 2013, after deciding to move from the 212 Men’s bodybuilding division up to the Men’s open. Branden needed a brand with quality products to help him reach this goal, and International Protein needed an international professional athlete to help them reach their goals of selling into the overseas market, in particular the USA. 14 | AUSSIE MUS C L E GU RU

International Protein recognized Branden’s incredible genetic potential to grow thick dense muscle, combined with his freakish round muscle bellies and classic broad shoulder, tiny hips, massive leg ‘X shape’, that would allow him to really make his mark in the IFBB Pro arena, taking the International Protein name with him, but what was a more important consideration for sponsorship was the value that Branden could bring as a brand ambassador. Through his writing (in case you’re not aware, Branden writes the training articles for AMG, many of the Tips From a Pro and Ask A Pro columns, and some of the other feature articles, such as Prep Life Balance and The Calm after the Storm), his personable nature when interacting with fans and willingness to pitch in or spend hours on trade booths, when many Pros will only turn up for their allotted hour each day.

Without further delay, it’s time to hear from the man himself.

“Well, I’m originally from Brooklyn, NY and Leo.” Branden smiles, poking fun at the rather dating-site-style line of questioning.

“I grew up in a pretty tough neighbourhood that for me is the most comfortable place in the world, because to this day, I receive so much love from my very close knit family and all of my friends.

They’re extremely supportive and I would not be here if it wasn’t for them.”

“I attended inner city public schools that, despite all of the bad that you hear about them, they were extremely nurturing for me. I was placed in honours classes from the moment I started first grade and graduated from high school with honours. I was a captain of the varsity basketball team and head of my class academically.”

It’s easy to see now why Branden gets his way with words, both written and spoken…

“From there I went on to the University of Maryland in College Park where I studied journalism

Proving

mass can be

c i t e h t aes and communication and ended up meeting my immediate circle of friends for life, that are like brothers to me today.”

These close friends keep Branden grounded. Their conversations rarely, if ever, involve gym talk, allowing Branden to keep perspective on life, especially during contest prep. To them, he is just their boy from college, because even as a young adult, weight training wasn’t on the agenda for Branden. In fact, the word ‘gym’ was synonymous with basketball.

“I first started training by accident. The college gym closed and the closest and best basketball courts were in a Golds Gym right off of campus. I saw the big bodybuilders in there and it didn’t grab my attention at all. Basketball was everything to me at 19 years of age. Little did I know that I was looking at some of the best pros in the world at that time, like Don Long, King Kamali, and the legend Kevin Levrone.”

Even at 19, Branden’s outstanding genetics were obvious to those in the bodybuilding game.

“Well I was always genetically muscular and one day, Don Long’s training partner came and got me off of the basketball court and asked me to train with them.

He said that I had the genetics to be a good pro bodybuilder one day, but at 5’7, not for the NBA!” Branden laughs as he recounts this interaction. “I decided to give it a shot and the results came fast..... then basketball became a thing of the past!”

Although basketball was gone from Branden’s dreams, once he started weight training, it wasn’t automatic that he wanted to jump on stage and start flexing.

“Actually, I did not want to compete at all!!” Branden recalls…

“Getting on stage in little posing trunks with oil all over me, no way never! It wasn’t until the pros in my gym told me that I would look even more ridiculous on stage in shorts....” he pauses… “wait a

minute, that’s actually a division now!” Branden laughs… Sign of the times… maybe we would have seen a young Branden in Classic Physique if it existed back then… I think not…

So what finally got Branden to try out some posing trunks and learn to love the oil?

“Well I kept hearing from so many people that I could do well so I decided...why not give it a shot?”

Luckily for bodybuilding fans, Branden’s first experience left a lasting impression. He remembers back to 2006 like it was yesterday.

“My first competition was the Tournament of Champions in Washington DC. I won the overall weighing 176lbs. It was incredible.

It was life changing. I had my doubts about competing until the moment that I walked on stage...the crowd went wild. I was hooked!”

Life changing is possibly an understatement. At that moment when Branden first stepped on stage and felt the energy of the crowd, little could he imagine AU SSI E MU S C L E G UR U | 15

that nearly 11 years later he’d be experiencing that same feeling on a Pro bodybuilding stage in San Marino, Italy, thousands of miles away, in a totally different country from where his competitive journey began.

“My last show was the San Marino Italy Pro Show. Not only was it different from my first show. It was different from every show because it was my first international show.

They were similar in the way that they both increased my passion for bodybuilding.”

A lot of change has happened in Branden’s life due to bodybuilding in the last decade, including, but not limited to gaining his IFBB Pro Card, moving to the west coast (San Francisco then LA), traveling to Australia, Hong Kong and Italy, competing in the 212 Pro Bodybuilding class and then the Open Pro Bodybuilding class.

So how much stage weight has Branden gained since his first show?

“I was 176lbs my first show and 230lbs my last show, so 54 lbs (24.5kg) in 11 years...wow!” even Branden is surprised, “I never thought about it until I got this question.”

Impressive! That’s a lot of muscle to add to a 5’7” (1.67m) frame, especially when that frame still possesses the same 28” (70cm) waist! Flaring out below that tiny waist is a massive set of 30” quads…

That is one of the things that really sets Branden’s physique apart in this modern era of hyper mass accompanied by hyper mid-sections. He has managed to maintain, actually, no, enhance, his aesthetics with added size, proving that mass can indeed be aesthetic.

A lot of people are quick to dismiss this as a function of awesome genetics, when in fact it’s a combination of genetics and correct training. I would go as far as to say that Branden studies training.

“I always trained smart because I was fortunate enough to learn from pros. However, the great trainer at Venice Golds Gym, Charles Glass, taught me how to think outside the box. He stressed connection with the muscle over throwing around heavy weights.

16 | AUSSIE MUS C L E GU RU

He always stresses finding the best angle to target specific areas of the muscle.”

You’ll often find Branden visualising a muscle he wants to target, defining the movement that targets that muscle, then trialling and testing an often unconventional exercise or use of equipment that allows him to replicate that movement with weight. Although highly competitive, ego doesn’t play a part in Branden’s workouts. His training sessions are exhausting due to the amount the muscles are required to work, really contract,

Branden joined International Protein as a sponsored athlete in 2013, after deciding to move from the 212 Men’s bodybuilding division up to the Men’s open. to execute a movement, still with a reasonably heavy weight loading. While it’s not about shifting loads of heavy weight, Branden is no slouch in the strength department. He is always seeking new knowledge to create a bigger and better physique.

“Now my current coach (Patrick Tuor) is one of the best minds in the bodybuilding game and he emphasizes time under tension. I incorporate both training principles into my training.”

Selecting the right coach can be difficult, and it’s important to find a coach who can not only take you further than you can alone, but take you in the same direction you want to go.

“I actually started this [San Marino] contest prep doing my

own coaching. As I got deeper into prep I realized that I started to overthink things. It’s much easier to prep others than to prep yourself.

I’m too hard on myself. So, I saw some of Patrick’s clients and every single one of them were shredded to the bone. He coached some pros whom I highly admire for their conditioning so, it was a no brainer to me.” Branden explains his decision to approach Patrick to coach him.

“Little did I know that fate was leading me to one of the greatest minds in this industry.”

As it turns out, the decision to work with Patrick pushed Branden to a new level in his competitive package. “I’ve been fortunate to work with some great coaches.

Patrick’s principles were unique in that he prioritized aesthetics. A lot of coaches prioritize size. I trusted his processes and as a result of being my leanest, I looked my biggest ever.”

As touched on in the earlier conversation with Branden, the San Marino Pro was the first competition he had participated in outside of the USA. Usually competing outside your own country brings with it additional challenges that can make the process of peaking for stage even more stressful and difficult than they already are.

“Thanks to Christine Envall and Patrick Tuor, there were no challenges. They kept me focussed and we allowed ourselves ample time to come in right.”

Branden continues, “I thank International Protein for giving me this opportunity and to take full advantage of it and show my gratitude, challenges weren’t an option. I was so prepared because of my team that challenges rarely, if any, popped up.”

Observing Patrick masterfully dial Branden in for San Marino was like watching a movie director bring the best out in his cast. The end result, a Top 3 placing in a line up of physically taller competitors.

Branden’s classical posing presentation emphasised his balanced aesthetic physique and was simply mesmerising to watch.

When it comes to selecting posing music, I’m convinced there is a song library in Branden’s head.

“I’m a music lover, all genres.

Quick Q&A Who inspires you?

My inspiration is drawn from people that believe in me, my amazing sponsor International Protein and my coach Patrick Tuor. I look up to them so it’s natural that they inspire me. I’m still a fan of bodybuilding so some of the legends like Shawn Ray, Ronnie Coleman, Flex, Levrone, Dex, Sonny Schmidt, and Charles Clairemont inspire me, as well as a few of my peers that currently compete.

What motivates you?

Whenever I hear a song I imagine posing to it.”, he explains… and like all things with Branden, when watching his routine, you know it was no accident he has chosen that style.

“I try to pick something that fits my look, my physique. In the open now, I’m gonna be more aesthetic than mass monster. I admire the posing of guys like Levrone, Flex Wheeler and Shawn Ray because I pattern my look after that era. I can go even further to the admiration of Labrada and Makawy, smaller bodybuilders that exhibited epic routines.”

“So I ultimately listen to a song and copy their moves… “, Branden admits with a humble laugh, “but alter them to my physique. Respect to the legends.“ Where to from here? When you’ve just had the best show of your career, what is Branden’s process for improvement from show to show? “This show was different because I finally found a coach for the long run. So we were already talking about what to improve before prep was over. Christine Envall is a seasoned veteran and judge so she offered her honest observation as well. I trust those two and accept their critiques.”

Work has already begun on those improvements in preparation for the 2017 season. I asked Branden what his short term and long terms bodybuilding goals were.

“Now that I have points towards the Olympia, my long term goal has become short term and realistic. I

want to win a show and I want to drop jaws in Vegas on the Olympia stage. Notice I didn’t say win the O. That’s long term, but I strive for perfection which leads to progress in the short term. So short term, kill my next workout, long term, increase the love for bodybuilding and help it grow.”

On a final note, attention needs to be brought to Branden’s own coaching services. Branden offers contest coaching, currently with clients across the USA and internationally. He has a number of clients who have turned Pro under his guidance and several IFBB Pro clients who have won shows.

Branden talks about his approach, “Any coach can write up a diet and give supplement advice.

My clients do well because I share their vision and I mentally prepare them to win.”

Branden’s clients tap into his powerful self-belief and supportive style. “My clients all gain confidence with me. I leave no stone unturned in their preparation, from detailed training to detailed posing. It’s more than just eat this and don’t eat that. Ultimately I hope to enlighten my clients, and almost all of them end up becoming prep coaches themselves.”

Anyone considering a new coach should enlist Branden; be prepared to do the work and the rewards will be outstanding.

Branden can be contacted by email bray804@yahoo.com or follow his detailed training videos on @brandenmray.

What motivates me are my blessings.

I’m extremely blessed to have a supportive family, friends, and sponsor in International Protein. I don’t want to let them down. My clients and people who follow me also motivate me because I have lead by example on the stage, in the gym, at the expos, and everywhere else in between.

What’s one supplement you can’t live without?

My Amino Recovery! Not only do I like the taste but I feel a huge difference when I don’t take it so I never leave home without it and I drink it throughout the day.

Are there specific supplements you take now that you didn’t need to take when you were younger?

Oh absolutely. I always use Hyaluronic acid and fish oil for my joints now and I cannot go without my Amino Recovery and Glutamine by International Protein for recovery.

Favourite ‘diet’ food?

Hmm...that’s hard because I actually enjoyed my diet food. I learned how to cook so I know how to cook up my chicken and steak, which were staples in my diet, and even developed a liking for salmon. If I had to choose it would actually be my meal where I mixed my Iso Cuts or Amino Charged WPI protein with gluten free oats. The taste was a treat and it really eliminated cravings.

Favourite exercise?

My favourite exercise is dumbbell rows because I believe that it was most effective in improving what used to be my weakest body part, my back.

Favourite ‘cheat’ food?

Haagen Daz Butter Pecan ice cream and plain sugar or snickerdoodle cookies are my weaknesses.

AU SSI E MU S C L E G UR U | 17

k s A

INTERNATIONAL What is PeptoPro® the ingredient in Amino Recovery and why is it important?

P

eptoPro® is a patented hydrolysed protein ingredient made from the milk protein casein, making it a casein hydrolysate.

PeptoPro® is hydrolysed using a specific enzyme that results in a less bitter tasting product that is highly soluble in water. As it’s derived from Casein, it has the same amino acid profile as casein, which is excellent for recovery being high in Glutamine and the full spectrum of Essential Amino Acids (EAA’s). As most people know, Casein in its native form is very slowly digested, however by hydrolysing the casein in PeptoPro®, the result is a protein consisting of many small peptides (>60% di and tri peptides) and very few free form amino acids.

What is the significance of these peptides? Di and Tri peptides are much more rapidly absorbed than free Amino Acids or native/intact (unhydrolysed) proteins. PeptoPro® has a very fast passage through the stomach and is very rapidly absorbed from the gut leading to fast appearance in the circularity system where it can be taken up into the muscle.

Substantial human clincial studies show PeptoPro® can improve

endurance, reduce muscle soreness, deliver faster recovery and increase muscle growth. This is possible because PeptoPro® contains the ALL the EAA’s, not just the BCAA’s, and in the most rapidly absorbed form possible. That’s right, these nutrients can be accessed by your body within minutes. The recovery process doesn’t wait until you finish your workout, so neither should your recovery supplement.

PeptoPro® is important in a product designed for recovery because it has the following benefits:

4 Instant delivery of building blocks (amino acids) to the muscles: 4 Protects the muscles during exercise 4 Kick-starts the recovery process immediately after exercise 4 When used with carbohydrate it improves protein balance and muscle protein synthesis, already during exercise!

Amino Peptide Recovery Accelerator

Amino Recovery is an advanced, scientifically formulated, during and post-workout formulation developed to help achieve the fastest recovery possible after intense aerobic or heavy anaerobic training, while still achieving significant muscle synthesis and reduced muscle soreness.

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PEPTOPRO® is a trademark of DSM

TIPS FROM A

PRO ROW MACHINE If your gym has this Dorsiflexor Row Machine then you’ve struck gold. I see a lot of people doing dumbbell rows with their chest hanging over an incline bench. It’s a great movement but takes a lot of concentration to keep the form proper.

KEY MOVEMENTS This machine, as you see mimics that same movement but I’m more fixed. Now I’m able to stretch over the inclined chest rest and then row back with the natural arc of the machine. This maximizes not only the stretch but also the contraction of every muscle in the back giving you incredible pump and definitely #gainz. Set the seat high so that your chest is over the pad. Adjust the actual row handle to its furthest point from you to maximize the stretch. Now I have to actually stand in order to reach the handle and keep my chest above the pad. Use the lowest grip which is an overhand pronated grip. Since you’re sitting high, this low grip will allow you to row into your upper and lower back incorporating more muscles than the other grips.

Try to keep your chin down so that you can contract your upper back (traps, rhomboid and rear delts)

20 | AUSSIE MUS C L E GU RU

KEY MOVEMENTS Keep your hips back so that as you’re rowing the weight back and leaning back (concentric part of the exercise), you’re now contracting the lower back/lats. This exercise combines a strict row with a strict deadlift all in one movement. If you have a resistance band, wrap the band around the right handle and the bar that anchors the machine at the bottom connecting it to the weight stack. Even though it’s only one side that has the band, the resistance is even because it rows on one lever.

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C n i m a t i V

e

veryone knows we need vitamin C. This fact has been known for hundreds of years. It is essential or we die. So much research has been conducted on vitamin C that in the scientific world we know so much about it. What it does, how it works and how much we need, when and why.

But the problem is the actual scientific data is not getting heard because everyone is running around saying yeah, yeah we know all about vitamin C. Have you heard people say “Load up and boost your immune system!”, “If you have too much it will go straight through”, “let’s do extra IV antioxidant vitamin C”, “vitamin C restores adrenals” etc. etc.

Everyone is chasing more for less; stronger doses with the belief that more is better, mega doses as it can’t possibly be bad, after all it is vitamin C, we all know we need it. More, more, more!!! So of course, “the man” and “big pharma” will happily supply what you want to buy. Why would they push the education and let you know that the new research suggests you don’t need so much and it doesn’t work for everything you are taking it for.

Yes, it is essential; without it, you will die. But that doesn’t mean taking extra will make you live longer.

Research shows that vitamin C supplementation greater than 100-250mg per day for disease prevention and at “high” doses (as “low” as 500mg daily) can contribute negligible positive results and in some cases, negative results for cardiovascular disease, cancer, aging, all-cause mortality. With the average adult supplement recommending 1000 to 6000mg per day and infant supplements recommending 150 to 250mg per day it is worth the effort to investigate what the high doses will do and embark on an education campaign to inform the consumer of the new knowledge generated and how best to use vitamin C.

22 | AUSSIE MUS C L E GU RU

So, what does vitamin C do?

All known and postulated actions of vitamin C are accounted for by a single chemical property: ascorbic acid is an electron donor and thus a reducing agent.

Through this mechanism it works as an enzyme cofactor.

Collagen

Makes hydroxyproline and hydroxylysine which are crucial for the production of collagen. Collagen provides connective tissue with structural strength.

Tyrosine catabolism

Vitamin C is involved in the catabolism of tyrosine. Ascorbate deficiency leads to impaired tyrosine catabolism and increased plasma concentrations of tyrosine.

Carnitine production

Production of carnitine from the essential amino acids lysine and methionine. The enzyme requires iron, alpha-ketoglutarate and a reductant, of which ascorbate is the most optimal.

Neurotransmitter production Noradrenalin from Tyrosine and hydroxylation of tryptophan in serotonin biosynthesis

Hormone production

Vitamin C is involved in the production of steroid hormones of the adrenal glands and in the activation process of many peptide hormones, including hypothalamic and gastrointestinal hormones to make them biologically active.

Biosynthesis of numerous peptide hormones such as gastrin, cholecystokinin, calcitonin, vasopressin and oxytocin.

Folate metabolism

Vitamin C participates in biosynthesis of tetrahydrofolic acid, a crucial step in folate metabolism and activation pathways

Vitamin C as an antioxidant Chemically, vitamin C is an electron donor, or reducing agent, and electrons from ascorbate account for all of its known physiological effects.

Vitamin C deactivates multiple ROS and regenerates vitamin E used up during similar processes. Vitamin C is a powerful antioxidant and as it is water soluble it is the main antioxidant defence localized in the water parts of our body.

Vitamin C as a prooxidant

Vitamin C acts as an antioxidant because electrons from vitamin C can reduce oxidized species, or oxidants. However, the same electrons from ascorbate can reduce metals such as copper and iron, leading to formation of superoxide and hydrogen peroxide, and subsequent generation of reactive oxidant species. High dose IV vitamin C is pro-oxidant NOT antioxidant.

Liver detoxification

Liver detoxification by stimulating the synthesis of cytochrome P450. Vitamin C also takes part in detoxification of xenobiotics thereby reducing the associated ROS.

Joint repair and inflammation Vitamin C is involved in the production of hyaluronic acid involved in joint and cartilage regeneration and repair and prostaglandins associated with the inflammatory cascade.

Iron absorption

Vitamin C enhances intestinal iron absorption by reducing nearly nonabsorbable Fe3+ to more easily absorbable Fe2+. It also helps by inhibiting the production of insoluble iron-tannin (tannins are the compounds found in green and black tea that inhibit iron absorption) and iron-phytate (compounds found in fibre that can inhibit iron absorption) complexes.

Hormone production

The earliest symptom of scurvy is subtle, and was described by James Lind in 1753. A predictable affliction of sailors who developed the disease after a month or two at sea. In its early stage, sailors lost initiative and the will to work, became fatigued and apathetic. This was followed by changes to gums, hair follicles and poor wound healing.

Scurvy is now rare but is becoming more common, presenting the following symptoms; 4 hypochondriasis and depression; and confusion.

4 coiled hairs; infected hair follicles; 4 swollen sore gums; 4 anaemia; 4 red spots and damaged capillaries; 4 joint pain and arthritis; 4 breakdown of old wounds; 4 bruising and bleeding; 4 fever; shortness of breath; infections; 4 Untreated, the condition is fatal.

AU SSI E MU S C L E G UR U | 23

© MinervaStudio | Dreamstime.com

Vitamin C and stress

Vitamin C is proposed as a neuromodulator of glutamatergic, dopaminergic, cholinergic and GABAergic transmission and related behaviours. It is involved in the production of noradrenaline and serotonin.

The adrenal gland has high levels and highly active uptake of vitamin C. It once believed that vitamin C was involved in cortisol production and supplementation can reverse adrenal exhaustion or adrenal fatigue but this has been disproven. In the adrenal gland vitamin C works to make norepinephrine (aka noradrenalin; the neurotransmitter responsible for our nervous response to stress) from dopamine in the nervous system and in the adrenal glands.

Vitamin C and immunity

An immunological function of vitamin C is indicated originally because the vitamin C concentration of immunocompetent cells (lymphocytes, neutrophils, and monocytes) is 10-to-100 fold higher than the concentration in plasma.

The research on vitamin C for colds and flu shows that vitamin C may reduce the duration of a cold and flu by a couple of hours over a typical 3-day period of illness.

So, nothing significant and the big lesson is more is not better. Our immune cells can only hold so much, typically 150mg to 250mg is all we can take in to our immune cells. Not the 1000 and 2000mg doses every couple of hours they will try to sell you.

24 | AUSSIE MUSCL E GU RU

How much do I need?

Research shows approximately 200mg per day is the optimal dosage of vitamin C for the average adult.

It is important to note when reviewing the adverse reactions associated with “high doses” that the average retail vitamin C supplement is 1000mg per serve and it is common practice for healthcare practitioners and retailers to recommend from 1000mg to 6000mg per day. In children, it is common for 150 to 250mg per serve and a recommendation of 1000 to 3000mg per day. The “high doses” listed in the literature are as low as 500 to 1000mg per day.

Large doses, 500 mg/d or more can cause multiple side effects and increase risk of all cause mortality, cardiovascular disease, kidney stones and damage.

Vitamin C can cause vitamin B12 destruction, therefore, the two vitamins should not be combined in the same formulation or taken at the same time. The Multi Food product does not add B12 to the formulation for this reason; as well as the fact that B12 is made in the intestinal tract from bacteria feeding on the plant material in Multi Food.

Vitamin C should not be taken around the time of pathology testing as it can create false results in the determinations of bilirubin, glucose, or creatinine concentrations, and LDH or AspAT activity.

Vitamin C and Nitric Oxide (NO) synthesis

NO (Nitric oxide) induces vasodilation to enhance oxygenation and blood flow for the purpose of energy metabolism, waste removal as well as immune and inflammatory processes.

Vitamin C plays an important role for the NO supply of the cell.

Conclusion:

With hundreds of years of scientific research, facts and protocols, most people are doing it wrong. More is NOT better. Follow the laws of nature and keep up to date with new knowledge and we can use these tools safely and effectively.

Eat your fruit and Veg!!

Article by:

Matthew Legge

Head of Research & Development – ATP Science

CONTEST

DIETING ? r o f t e i d u o y d How lo ng shoul This is what I would recommend you use to base your decision on:

20 weeks if you are competing in bodybuilding or WPD and possibly figure if you fit a lot of these; You are carrying a lot of fat (be realistic) – don’t just assess your leanest part You gained more than 15kg (guys) or 8kg (women) since your last show You are over 35 You tend to hit plateaus a lot or know you have a slow metabolism You haven’t done a show in the last 2 years You want to get extremely shredded or improve on the condition from your last show You don’t have time due to work to do 3 hours cardio per day You don’t like having to go super low calorie

16 weeks if you compete in bodybuilding, WPD or men’s Classic and; You are still moderately lean/in decent shape You gained less than 15kg (men) or 8kg (women) since your last show You are younger than 35 Your metabolism is moderate to fast or small changes to your diet have noticeable effects quickly You know your body extremely well and have done more than 4 contest diets

12 weeks if you compete in bodybuilding, WPD, Men’s Classic, Men’s physique, Women’s bikini or figure and; It’s your first show You find it hard to stick to a diet for a long term (but don’t fall into any of the above categories) You have a quick metabolism You gained less than 10kg (men) or 5kg (women) since your last show You don’t need to get ‘shredded’ just lean 26 | AUSSIE MUS C L E GU RU

REMEMBER, IT IS BETTER TO BE READY EARLY THAN NOT READY ON CONTEST DAY

AU SSI E MU S C L E G UR U | 27

HOW DO THE ANN TITONE:

Week to week or even 4 weeks between, I’m a firm believer in jumping right back into prep after a show. With food, I raise the caloric intake up and slowly taper back as the next show approaches. With training, I will do cardio on Sunday after a show and get back to training the Monday following.

TA MARTIN:

The best way I found to manage back to back competitions is to start with a good rest phase FIRST. Knowing in advance how much pressure your schedule is going to create, making sure a programmed decompression is essential, to come back fully healed and rejuvenated from the start of contest prep makes all the difference!

S O PR ?

T I DO

CHRISTINE ENVALL:

When talking about back to back, 1-4 weeks apart, I find it best just to continue from one show to the next without really skipping a beat. If there was only a week between shows I often wouldn’t even have a ‘cheat’ meal after the show (or maybe just a steak & salad). Instead I would focus on re-hydrating myself, getting my electrolytes back in balance ready for the next week. The very next day after the show I would be straight back into the prep routine of cardio, diet and training (if not traveling or doing a photoshoot). I always found it would take until about Wednesday to get over the dehydration rebound, so it was very important to maintain a positive focus and not get put off by the smooth look my body would take on for a few days. Mentally it is always easiest to focus on the later show of the series otherwise there is a risk of getting ‘over’ competing after the first show, especially if placings aren’t as good as expected.

I would also use the opportunity to learn from each show. It is important to ‘review the tape’ and analyse what did and didn’t work in the last 72 hours pre-contest and tweak the peak for the next show.

When talking about shows that are further apart, where there isn’t time for an offseason but you’re already in contest shape, I would always take a few weeks (depending on how far apart the shows are) to ‘recover’.

By this I mean increasing calories but still eating the same food. Apart from that most things would stay the same.

BRANDEN RAY:

This past competition was my first time in a long time doing back to back competitions. The distance between was about 5 weeks. Now 5 weeks can be borderline of being too long in between for most people, because right after a competition, we are ready to dig into some of our favourite foods. Putting the cravings off for a week to do another show is manageable. Dieting hard for another month plus is torture, UNLESS, your hunger to improve is that much more.

The thing about competing is that after a long prep you are on stage for a total of maybe 20 minutes.

Everything is based on that first callout. My first show of the year, I wasn’t in that first callout even though I felt 28 | AUSSIE MUS C L E GU RU

Q1.

How do you manage back to back competitions? i.e. food, training, mental aspects?

that I could have been. In fact, I wasn’t in the second or third callout. To my surprise, and many others, I was in the fourth callout.....and already my mind was in the next show because I am competitive. This was my worst showing ever and fortunately, I had a chance to be on stage again in 5 weeks and redeem myself from my worst placing ever.

I wanted to hit the gym immediately! A post show binge was the last thing on my mind. Diet wise, my coach didn’t change much because my metabolism was already going. See, the beauty of back to back shows is, despite having to continue your diet, you will keep digging into better conditioning. This especially holds true if you didn’t nail your conditioning the first time. So, I didn’t reinvent the wheel with my training and dieting for the second show, I just continued with the process from before and the extra time made me that much better. I had my second chance and didn’t waste it. I ended up jumping from fourth call to first callout and third place. So to all competitors, if possible, I strongly recommend lining up at least two shows just in case you miss your mark for the first show. If this is truly your passion, your hunger to win will trump everything.

ANN TITONE:

While everyone is different, I’m still a firm believer in fasted. Studies show that prolonged time without food lowers glycogen levels thereby forcing your body to utilize fat storage.

TA MARTIN:

Fasted cardiovascular activity has a dozen mixed reviews from scientific studies and different individual results.

For me personally, it just fits better into my work & sleep schedule to get it out of the way first thing in the morning, fully refreshed. It is not a huge difference, but definitely a bit more effective once your accustomed to that training method.

Another note on fasted cardio & early morning work outs, much better pump & blood flow on an empty stomach or one light meal only... even though I have more endurance after three more meals, the pump is not the same.

CHRISTINE ENVALL:

Q2.

Is fasted cardio a myth or reality? (is it better than non-fasted cardio?)

I once read a study that said doing cardio on an empty stomach (fasted cardio) led to the body’s metabolism remaining raised for longer than if cardio was done shortly after a meal, but science says that because cortisol levels are high in the morning, putting the body under stressful exercise on an empty stomach can potentially risk muscle loss. Weighing up both sides, I definitely feel that starting the day with low intensity cardio does make me feel as though my body continues to run efficiently for the rest of the day.

A relaxing walk first up in the day seems to wake up my body and mind, and gives me time to collect my thoughts and plan for the day. There is nothing apparently stressful about this at all, so I feel as though I’m getting all the good, without the bad with this style of fasted cardio.

Eating breakfast first leaves my digestion feeling a bit slow, and I want to leave a good hour after it before hitting a decent cardio session, and for some reason, I have less motivation for cardio again until much later in the day, when I prefer to do a higher intensity session.

BRANDEN RAY:

Thanks to the legend herself Christine Envall, and my coach Patrick Tuor later on consigning, fasted cardio is essential not just for burning fat more efficiently and effectively, but for its invigorating effects when getting your day started. The hardest part is rolling out of bed when our natural state is to rest, but I noticed that I was a lot more productive when my day started with cardio. It got my heart pumping and blood circulating and I never felt as worn down as doing cardio after a hard lifting session. I became more motivated once doing fasted cardio not just during prep, but also in my offseason.

I also felt a difference in my joints and muscles.

I didn’t have the aches and stiffness throughout the morning when I did fasted cardio.

Last, and for bodybuilding purposes, the fasted cardio now in the offseason has changed the texture of my muscles. My skin has gotten thinner and areas that were quick to put on fat have stayed leaner than ever which means that I can carry this into my next prep and achieve even better conditioning overall. I’m still able to gain size because I lowered the intensity, for those that are afraid of not being able to make gains. The difference is that my gains are extremely lean, which is better not just for your next prep, but for better health of your heart, lungs, and the rest of your body overall.

AU SSI E MU S C L E G UR U | 29

ANN TITONE:

I believe in fasted cardio upon waking and training at least 4 hours, up to 8 hours later. This gives your body time to recover before hitting the weights.

TA MARTIN:

Morning workouts, including Fasted Cardio have always been more focused and yield the best results for me over the last ten years of switching patterns up. It comes first of all things before any distractions or stress of the day. Of course, there were times when evening workouts were the more practical option but morning remains my preference whenever possible!

Q3.

What is the best time of day to train?

CHRISTINE ENVALL:

Given that cortisol levels are highest in the morning, I would definitely say doing a weights session on an empty stomach (fasted weights??) would put the body under a lot of stress and NOT maximise muscle growth.

However, training early in the day, with 2 good meals in you shouldn’t be a problem, especially if you have had a good night’s sleep. My personal preference is to train after meal 2 or 3 (late morning or early afternoon), but this isn’t reality or practical for most people, including myself, most of the time.

In most cases it’s a trade-off between the times of day you CAN get to the gym, how you feel at those times; are you a morning person or a night fly?, when you can have the best quality, uninterrupted workout, such as when the gym isn’t too busy, AND, if you train better with a partner, at a time that suits BOTH of you.

So the bottom line is, training, no matter what time of day is better than not training, and stressing about not being able to train at the time you want to is only going to impede your muscle growth! So enjoy your time in the gym whatever time that is!

BRANDEN RAY:

This was a tough one for me to answer because I’m nocturnal and I love having the gym to myself late at night, however, I became a lot more efficient with my meals and sleep when I trained between meals 3 and 4.

That’s idealistic, because the best time really depends on your schedule and simply you as an individual. Lifting is hard for me in the morning as I prefer to have a couple of meals in. Some people can train off of one meal. No matter which meal you train after, I do highly recommend training after a solid meal and not fasted. Lifting weights on an empty stomach right after hours of sleep it’s a very quick way to go catabolic and lose your gains. If you prefer the morning before work and you’re limited on time, I highly recommend International Protein’s WPI to support your muscles with the highest quality of protein that will be easy to digest before training.

AU SSI E MU S C L E G UR U | 31

yke

n Lee-Anne Tem Age: 37 Location: Perth, WA Time Sponsored: 1 Yr

Lee-Anne TemFavourite IP nyke product:

on

Natalie Daws

Amino Recovery Watermelon, 2016 Competition History: • Amateur Arnold Classic Australia – Women’s Physique Division, Open 1st • IFBB O’Mara Classic - Women’s Physique Division, Open Short Class 1st

Age: 42

Anne Tran

Location: Brisbane, QLD Sport: Bikini

Age: 33

Time Sponsored: 1 Yr

Location: Sydney, NSW

Favourite IP product: Protein Synergy 5

Time Sponsored: 3 years

• IFBB O’Mara Classic - Women’s Physique Division, Overall 1st

Favourite IP product: Amino Charged WPI Cookies & Cream

• IFBB Pro Card winner Women’s Physique

2016 Competition History:

Age: 23

•

IFBB Australasian - Arnold Classic Hong Kong Qualifier

•

Arnold Classic Hong Kong – Top 10

•

IFBB Sydney Classic – Figure Division, Open Short Class 1st

Location: Sydney, NSW

2016 Competition History: •

IFBB Australian Championships – Bikini, Masters 1st

•

IFBB Queensland Championships – Bikini, Masters 1st

Time Sponsored: 1 Yr Favourite IP product: High Protein Pancakes 2016 Competition History: • Arnold Classic – Figure, Middle Class 1st

Age: 21

Keryn

Location: Brisbane, QLD

McMas ter

Sport: Swimming

eza Bernadette C

Time Sponsored: 2 Years Favourite IP product: Amino Recovery 2016 Competition History: •

Olympics – Swimming, Women’s Individual Medley 400m

2016 Team International Protein Honour Roll Age: 26

Age: 39

Location: Brisbane, QLD

Location: Brisbane, QLD

Sport: Powerlifting /Strongwomen Time Sponsored: 2 Years Favourite IP product: Synergy5

k Chleo Van Wy

2016 Competition History:

Time Sponsored: 1 Yr

Gerald

usch

Schleb

Favourite IP product: Amino Rec & High Protein Panckakes

•

Australia’s Strongest Female Powerlifter – 625kg

•

3rd Strongest Female Powerlifter in the World – 625kg

•

IFBB Nationals – Men’s Bodybuilding, 100kg

•

Heaviest deadlift ever achieved by a female in Australia – 250kg

•

QLD State Champions – Men’s Bodybuilding, 100kg

2016 Competition History:

Sharon Campbell Age: 50 Location: Hervey Bay, QLD

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Lee-Anne TemTime nyke Sponsored:

Age: 28

2 Years

Location: Sydney, NSW

Favourite IP product: NO Ignition

Sport: Strongwoman Time Sponsored: 7 Years

2016 Competition History: IFBB Queensland Championships – Women’s Physique, Open

•

IFBB Australian Championships – Women’s Physique, Open

HOS

Leigh holland

Sport: Physique

•

Harr y VLA

Favourite IP product: Amino Recovery Lemonade

Age: 42 Location: Melbourne, VIC Time Sponsored: 2 Yr Favourite IP product: Amino Charged WPI 2016 Competition History: •

2016 Competition History:

Age: 19 Location: Brisbane, QLD

•

World Fitness Expo Dubai – 3rd

•

Arnold Classic Hong Kong – 1st

•

Arnold Classic Africa – 3rd

•

Melbourne Fitness Expo – 3rd

•

Bundanoon Highland Games – 5th

•

Arnold Classic Australia – 2nd

•

Battle of Asgard – 1st (Australian Arnold Qualifier)

Sport: V8 Super Car Driver

IFBB Arnold Classic Australia – 6th in the O/100kg bodybuilding

Hayley Bray

Time Sponsored: 1 Yr Favourite IP product: TBA 2016 Competition History: •

V8 Super Cars Dunlop Series – 22nd

Age: 32 Location: Gold Coast, QLD

Liam McA

dam

Sport: Physique Time Sponsored: 2 Yrs Favourite IP product: Iso-Cuts Choc-Latte, 2016 Competition History:

BRANDEN RAY Age: 37 Location: Los Angeles, USA Time Sponsored: 4 years Favourite IP product: Amino Recovery Lemonade 2016 Competition History: • Age: 23

IFBB Pro Bodybuilding and results, IFBB San Marino Pro 3rd Place

•

IFBB Australian Nationals – Women’s Physique 1st & Pro Card Winner

Tim Ballinti

ne

Age: 30 Location: Brighton, VIC Time Sponsored: 4 Years

Time Sponsored: 1 Year

Favourite IP product: Iso-Cuts Caramel-Latte

Favourite IP product: NO Ignition

2016 Competition History:

2016 Competition History:

•

Gatorade Triathlon Series - 3rd Place

•

Sri Chinmoy Melbourne Half Marathon - 1st Overall – 1:14

•

Sri Chinmoy Melbourne Marathon - 1st Overall – 2:46

•

IRONMAN Taiwan – 2nd Place

•

Hawaiian IRONMAN World Championship 2017 Qualification

Location: Melbourne, VIC Sport: Sports Model

•

INBA Victorian Championships – Sports Model 1st

•

INBA Victorian Championships –Sports Model, Overall Champion

•

INBA Nationals Australian Championships - Pro Qualifier, Pro Card Winner

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© Godfer | Dreamstime.com

CONTEST TIPS FROM A PRO

S

o you size up the guys (or girls) at weigh-ins/ registrations and in the pump room.

You’re texting your buddies from the gym that you have a great chance from what you see of the competition. You’re feeling confident that you left no stone unturned during your prep. You’re at your all-time best and everything is dialled in. Now pre-judging starts.

Adrenaline is running through your body but you are confident you may be bigger or you may have better conditioning than everyone, or maybe both.

The first call-outs come and you’re in it but by the way they shifted you guys you can’t tell where you’re placing after prejudging. Now there’s a little doubt and concern. You analyse the callouts with your friends and family that came and measure all probabilities. They convince you that you’ve got it...

Finals come and you perform your kick ass routine. You didn’t slip on your conditioning and the crowd loved your performance..... then the winner is announced, and it’s not you.

What do you do? How do you react? Everyone is saying that you got robbed. Now you have to hold the winner’s hand up and be a part of his or her moment to shine. All that work...weeks into 34 | AUSSIE MUS C L E GU RU

months of prepping for what? It could be worse. You could be that person that just won a show and then all of a sudden don’t even make first callout at the next show.

You’re standing on stage watching people that you know you can beat on your good day battle it out.

You’re angry, confused, dejected, embarrassed, and pretty much want to walk off of the stage.

Injuries and age aren’t the leading reason why people hang up the posing suits. It’s competing in a subjective sport where the reward of winning far outweighs the loss of money and time put into a contest prep. However, losing in a subjective sport makes you feel that all the money and time isn’t worth it.

Here is how you handle the almost inevitable disappointment with a placing: #1 As hard as it is, the moment you hear that you did not get the placing you want, take a deep breath and smile, yes smile. The judges are always watching not just the winner but also the other competitors and noting their sportsmanship. Any gesture of displeasure with the placing you can assume will be noticed. Make an effort to congratulate the winner while on stage so that the judges and the audience can see that you have good character.

HandlinG defeat

#2 Respectfully approach a judge after a show and ask what can you improve to place higher your next show. Because this sport is subjective, the biggest or most conditioned or best shape may not win. You want to find out what the judges were looking for in picking the first place winner. Be humble enough to accept hearing that you may have had flaws that you were unaware of. #3 Be careful of who you discuss your displeasure of your placing with. I was at the airport after one of my shows and a figure competitor who was unhappy with her placing was discussing it while in line at Starbucks. She called the judges all kinds of names and conjured up all kinds of conspiracy theories that prevented her from placing higher. She was complaining to a woman whom she didn’t know. The woman turned out to be one of the judges wives. I knew it but obviously she didn’t and every time she opened her mouth she was digging her own grave.

Ultimately you cannot let instant emotions in one night ruin your future. Humbly accept the defeat and walk away knowing that you will only be better the next time out. These same judges will be there when you win so do not burn bridges. Use this as fuel for your training during the offseason, but at the end of every day love what you see in the mirror.

Do not allow one night of being judged, or misjudged, determine who you are or steal your passion. After all, if you’ve made it to the stage you’ve already defeated your toughest competitor, yourself!

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BIG GUNS:

The Ultimate Arm Workout

f you were to ask the general public which body part catches their eyes first for its muscularity they will more than likely respond, “arms”. Yes arms, and usually they just think biceps but we as bodybuilders know that two-thirds of the arm is triceps.

Arm development transcends the bodybuilding stage as we recognize a great set of guns in our favourite athletes, actors, and entertainers. It is the one body part that you never hear is “too big”. What is the key to developing a great set of guns? I’m not talking about the type to catch the eye of the general public. We’re talking about arms that drop jaws when you confidently hit your front double bicep pose. We’re talking about arms that people wrongly guesstimate measuring 23 inches when they’re barely 20 just because of the illusion and allure that they present. Well, in most gyms you will see bodybuilders focused on increasing the size of their arms by overemphasizing exercises for the bicep peak. However, bicep peak is largely determined by genetics.

Meaning, individuals with a shorter bicep will usually have better peaks. The opposite is for triceps genetically, as longer triceps that insert closer to the elbow are able to look more full when developed.

Genetics will not limit you from impressive arms. The key to having impressive arms is to train the muscle that is often an afterthought, the brachialis. If you look at all of the most impressive arms from Ronnie Coleman to Lee Priest to Phil Heath, they all have extremely developed brachialis giving the arms more width and density.

I

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BICEPS

So, the average bodybuilder throws in about 3 sets of hammers at the end of the workout. I do three sets of hammers with the rope or dumbbells, and 3 sets of reverse cable curls. With both exercises you want to avoid going too heavy to avoid using a swinging momentum which is so common, and also to keep the resistance on the brachialis and forearms, and not allow the front deltoid to take over. Strict form is key. To avoid swinging during hammer curls, I do not alternate each arm. I curl both arms at the same time. I also do not bring my arms across my body. Keeping your elbows in and close to your sides will activate the brachialis more.

This will also force you to go lighter because you do not want your elbows to leave your sides. The only thing moving are your forearms during this lift. Doing reverse curls on the cable will allow you to kill two birds with one stone because the forearms will also be engaged without taking over the brachialis.

This is accomplished more on the cable versus free weight because you are getting double resistance. Your arms will burn in both the eccentric and concentric movements when using the cable. A developed forearm-brachialis tie-in really makes the arms look even more impressive. Now for bicep peak, I actually prefer mimicking the pose that shows it, the front double bicep. My favourite exercise is doing the front double bicep on the cable crossovers. You get the double resistance of the cable and can hold the contraction maximizing emphasis on the peak. I do this for my first 3 exercises and really pump a lot of blood in my biceps to start my arm day. I enjoy that pump because I am sure to connect with every exercise after that.

My bicep routine is: I. Cable front double bicep - 3 sets 20, 15, 10 reps II. II. Preacher curls - 3 sets 8-10 reps III. III. Alternate Dumbbells curls-2 sets 8-10 reps IV. IV. Hammer curls - 3 sets 8-10 reps V. Reverse grip cable curls - 3 sets 8-10 reps *Every other week I’ll throw in two sets of behind the back barbell forearm curls, 2 sets of 20-30 reps 38 | AUSSIE MUS C L E GU RU

TRICEPS

Triceps, despite being made up of three muscles, are not as complicated to develop. All you need to know is what movements target the three heads. I start with cable pushdowns because it is great for warming up the elbow before moving on to other lifts.

Pushdowns will target the medial head which is connected to the elbow. I prefer starting with higher reps as well to really pump a lot of blood in my tris. The next exercise is still on the cable but I switch to a reverse grip pull-down movement.

This will target the long head of the tricep or the upper inner part of the tris. I make sure that I go heavy but still with a weight that will allow me to flex and contract the triceps during the concentric movement.

One of my favourite exercises for this is to put two single hand grips on one high cable. Grabbing each handle with a reverse grip and keeping my elbows slightly in front of my body will cause and insane contraction and pump. Now that the triceps are warmed up, I like doing close grip bench presses for overall mass. The key is to line the bar up with your lower pecs. This will make it easier to keep your elbows in, which is key to keeping the resistance in your triceps. Next is an overhead movement to target the lateral or outer head of the tricep. Skull crushers are great and also using dumbbells overhead are perfect to target this area. Last are bench dips. I prefer bench dips (dips between two flat benches) over dips on the dip bar because I can eliminate my pecs from helping.

Finishing with this movement will light your triceps on fire!

By brandEn ray Here’s the tricep routine:

I. Cable pushdowns (rope or bar)- 3 sets 15-20 reps II.

II. Reverse cable pulldowns - 3 sets 10-12 reps

III. III. Close grip bench press - 3 sets 10-12 reps

IV. IV. Overhead dumbbells or skull crushers - 3 sets 10-12 reps

V. V. Bench dips- 2 sets burn out

Even though I started with biceps in this article, on arm day I always start with triceps. The reason for that is because if my biceps are too pumped after a full workout, I’m not able to open my arm on tricep movements to maximize a contraction. Every other week I will alternate one tricep set with one bicep set.

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© Olga Popova | Dreamstime.com

h t B l i a t e e s H Science evidence based Nutrition and Health Tips from authoritynutrition.com

International Protein’s philosophy on products is based on science, not fads or bro science. When searching for interesting nut health facts for the new Pro Nut High Protein spread I came across a nutrition website that shares our same philosophy of presenting information based on good science backed by research.

I’d like to share a couple of their top tips with the AMG readers each quarter. References and more tips are available at www.authoritynutrition.com/27-health-and-nutrition-tips/

Eat Nuts Despite being high in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fibre and various other nutrients (9).

Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease (10, 11, 12).

Additionally, about 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism (13).

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates (14).

Get Enough Sleep The importance of getting enough quality sleep cannot be overstated.

It may be just as important as diet and exercise, if not more.

Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance (26, 27, 28, 29).

What’s more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults (30).

High e d a m n a li a tr s u A n a r fo Go Nuts lian a tr s u A g in s u d a re p S t u n a Protein Pe grown High Oleic peanuts!

Peanut Facts

I

nternational Protein Pro-Nut High Protein Peanut Spread comes in Original Full Roasted Peanut Butter Flavour and CHOCOLATE Ultimate Chocolate Peanut Butter Flavour.

These amazing tasting new spreads are made using protein from Whey Protein Isolate (WPI) and Australian High Oleic peanuts, which research shows are healthier than standard peanuts.

International Protein’s Pro-Nut High Protein Peanut Spreads have a smooth, non-gritty texture. ProNut Original contains no added sugar, and Chocolate is made using REAL chocolate for a smoother, richer flavour you can enjoy any time.

On its own, each 2 tablespoon (32g) serve of Pro-Nut contains over 10g protein so it’s the perfect protein partner for any kind of food, and makes the perfect Protein Partner for International Protein’s High Protein Pancake Mix. Pro-Nut is available in 400g unbreakable jars.

Diets where nuts are eaten 2 or more times per week, and in particular peanuts, have been shown to lower total and low density lipoprotein (LDL) cholesterol levels and triglycerides in the blood. This is due to the high ratio of unsaturated fatty acids to saturated fatty acids in peanuts. Australian High Oleic peanuts magnify this effect as they have an even greater ratio of ‘good’ Oleic acid present.

Peanuts are also extremely high in the amino acid arginine, which is great for recovery and also boosting nitric oxide production to help give you a great ‘pump’ as well as keep your arteries healthy.

Other key nutritional benefits of peanuts include; - Excellent source of fibre

- Rich in antioxidants Vitamin E, selenium & folate

- Contain phytosterols beta-sitosterol - Phytochemicals

- Resveratrol Research also shows that a diet containing peanuts and peanut butter helped promote a feeling of fullness which suppressed hunger and helped people to lose weight! More good reasons to enjoy Pro-Nut High Protein Peanut Spread!

NEW

: hlon

Triat

T

he toughest exam in triathlon is the run. First you swim, second you bike and then you run. Triathlon comes in many shapes and sizes, but at the core are 3 disciplines, each very different from the other.

From a local sprint distance (750M swim, 20km bike, 5km run) to the Hawaiian IRONMAN (3.8km swim, 180km bike, 42.2km run) each requires respect and each can hurt in different ways. One thing is for sure; you get great satisfaction from crossing that finish line at your first or 100th triathlon!

Now, more than ever, for age groupers (amateur triathletes) the run leg is crucial. That’s not to say it wasn’t important before, but racing trends on the bike makes a strong run critical.

It’s very difficult to break away on the bike leg, and if you do, you’re a lamb to the slaughter when the fresher legs from 10 mins back pick you off at the halfway point. Those 500W bombs burn significant matches, but they sure do feel good at the time.

So, how do you run well off the bike? They say practice makes perfect and simply put you must practice running off the bike. Yes, that may seem like an obvious statement, but many triathletes and coaches simply don’t do or prescribe enough of it. Of course, there are always some that can ‘pull it off’, but for most of us, running off the bike is a feeling like no other.

Athletes need to develop belief that they can do it! Does a hurdler jump 42 | AUSSIE MUS C L E GU RU

Try this session in your next IRONMAN preparation or you can shorten for a sprint triathlon:

WARM UP SET hurdles? Does a sprinter do sprints?

Does an archer shoot arrows?

The bike position in triathlon makes us a tight ball of muscle which is not great preparation for those wanting to go for a run. A triathlon specific bike (TT Bike) helps us elongate, leading to an easier biomechanical transition to the run.

That said; have you ever run 5km after a 20km bike ride as hard as you can go? The first few times hurt, and nothing seems to work but it gets easier, you get the feel for it, you know how your body reacts; you start to build belief… I can do this! Then after months and years it becomes second nature. For me, I prefer to run off the bike, rather than just run. When you prefer to go for a run after a ride, then, you guessed it, you’ve become a triathlete.

The bike/run session or brick session is critical to performance on race day. Whilst the more technical definition of a brick session is the grouping of two disciplines, I like to think that it’s because when we first run off the bike it feels like we have bricks in our shoes. For my IRONMAN athletes they will run twice over 30km after a 150km+ ride. There is no medal, no finisher’s towel and no photos of this achievement in training, but you achieve the greatest outcome of all, belief. They know that come race day, they will run up the red carpet, knowing they can, without any seeds of doubt.

20 Mins Spin Warm up (80RPM, 50% of FTP) 2KM Jog (60% threshold pace)

MAIN SET 4x Ride 25 Mins @ 80+RPM/70% FTP - T2) - Run 3km @ 60,70,80,90% threshold pace (each repeat gets faster)

COOL DOWN 20 Mins Spin 90RPM+/ 50% FTP

You’ll also get much better at your T2 skills (term used for transition from bike to run).

So the bike/run may sound hard, it is, but where’s the fun in easy?

You may not even be interested in triathlon, but next time you’re at the gym staring at cardio equipment, jump on the spin bike for 10 mins, then onto the treadmill for 5 mins. You might surprise yourself; next you’ll be out there clad in Lycra, drinking lattes with skinny milk and froth on the side. Or for those more versed in triathlon, try turning those 500W bombs into bursting surges on the run leg, you may get a very different outcome.

The Run

Leg About the Author: Tim Ballintine is a full time triathlon and endurance coach. Accredited with Triathlon Australia, Athletics Australia and a Level 2 TrainingPeaks coach. Tim has had much success in triathlon and endurance sports. Some of his achievements include: An 8:51 IRONMAN (3 hour run leg), 2:46 Marathon, 1:14 Half Marathon, Triathlon QLD State Champion, Hawaiian Ironman and is currently preparing for the 2017 Hawaiian IRONMAN having qualified in Taiwan in October 2016. International Protein has sponsored Tim for 3 years, Tim was using International Protein for many years prior.

It is a key component of his performance and recovery.

You can reach out to Tim at www.timballintine.com for coaching tips.

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I

f you’re reading this you’re probably a little interested in the popular sport of Powerlifting - and that’s great because Powerlifting is awesome! You’ll be embarking on one of the most challenging strength sports you’ve ever tried and without a doubt one of the most rewarding.

Powerlifting has some pretty old roots. It’s not uncommon amongst newcomers to view Powerlifters as bald old men with beards, man cleavage and lifting in what looks to be some T-rex armed looking apparatus.

While there are plenty of equipped lifters meeting this description, the truth is in Australia the growth of Powerlifting has mainly been seen in its RAW divisions.

Specifically we will be focussing around RAW Powerlifting for both its domestic popularity and the fact 99% of newcomers to the sport should be lifting RAW.

? t o n r o

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© Alexander Lukatskiy | Dreamstime.com

An older perspective of Powerlifting The truth is RAW powerlifting has exploded in popularity in Australia over the past 5 years and you don’t necessarily need to be a Powerlifter either to have witnessed this. A quick internet scan (compliments of Google Trends) show search queries for ‘Powerlifting’ in Australia growing steadily from 2011 to

present. The steady and consistent growth of Powerlifting has been seen nationwide with competition and participation rate skyrocketing.

What used to be scarcely filled events that ran on pen and paper are now being capped due to the sheer number of entrants stepping up to compete.

Powerlifting has experienced strong and steady growth over the last 5 years.

Sophisticated software, live streaming, multiple LCD displays, efficient record keeping and procedures have all organically developed to ensure competitions run with absolute efficiency and precision. The quality of refereeing has also seen leaps and bounds.

Growth in Powerlifting federations has also brought together a strong community and participation rate, although you will still see the occasional slander between parties unfortunately this will always exist to some degree.

Software developed for a typical Powerlifting meet

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It’s popularity has been strongly supported by the multiple clubs, gyms, federations and industry authorities all putting in the hard yards to support and grow the sport. What used to be a fringe sport now has athletes from Bodybuilding, CrossFit, Weightlifting, Strongman and everything in between all stepping up to the platform to compete. And it’s not just athletes - mums, dads, men and women, old and young, are now all stepping forward to be a part of what is a fantastic community and supportive sport.

The many unsanctioned novice competitions held on a regular

basis in practically every corner of Australia provide a welcoming and non-intimidating entry point for anyone interested in Powerlifting.

With minimal equipment requirements, anyone can literally walk off the streets and get their feet wet in the sport without the pressure associated with a State or National level sanctioned event.

If you’re at all interested in the sport of Powerlifting in Australia now is prime time to get involved.

The amount of quality Powerlifting and strength focussed gyms, coaches, online resources and supporting companies has never been more abundant. Simply

google ‘Powerlifting’ followed by your state/region and a host of quality gyms and clubs will be served up on a silver platter.

As you’ve probably worked out, Powerlifting isn’t the big scary sport it can sometimes be portrayed to be. It’s in fact a very welcoming and supportive sport that brings individuals of all age, size and skill level together for a single purpose... and that’s to get ridiculously strong!

So what are you waiting for?

That weight isn’t going to lift itself.

Happy lifting AU SSI E MU S C L E G UR U | 47

What do you do professionally?

I work fulltime as a Registered Nurse in Townsville, Far North QLD. What division/sport/events do you compete in?

I compete in the sport of Strongwoman Tell us about your contest history

2016- Arnold Classic Asia Strongman - 1st

2016 - Arnold Classic Africa Strongman - 3rd 2016 - Bundanoon Highland Games - 4th

2016 - Melbourne Health & Fitness Strongman Expo - 3rd 2016 - Arnold Classic Australia Strongman - 2nd

2016 - Battle of Asgard - 1st ( Australian Arnold Qualifier )

2015 - Fishers Ghost Strongest Woman ( State Qualifier) - 1st 2015 - Australasia’s Most Powerful Woman - 1st 2015 - Wollongong Highland Games - 2nd 2014 - Toukley Highland games - 2nd

2014 - USA Arnold World Championship - 5th 2013 - Push/ Pull comp - 1st

2013 - Australian Strongman National Championships 1st 2013 - NSW Gathering of the clans Highland Games 1st 2012 - World’s Most Powerful Woman, Scotland 3rd

2012 - Powerlifting Competition - Best overall lifter/Best Deadlift 2011 - NSW Finals, Mount Annan 2nd

2011 - Brisbane Strongman League 1st

2011 - Push/ Pull comp, Mount Annan - Best Deadlift 2011 - World’s Strongest Woman, Kiev Ukraine 8th 2010 - NSW Finals, Mount Annan 1st 2010 - Silvaback Challenge 2nd

2010 - Sydney Strength Challenge 2nd 2010 - St George Rockdale comp 2nd

2010 - Wollongong Rocksolid Comp 1st

2010 - Mt Hunter April Power Challenge 3rd 2010 - Mt Hunter Strength Challenge 2nd

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LEIGH N E E K D N HOLLA

SPOTLIGHT ON

What got you into competing/ what made you decide to compete?

I have always enjoyed being active, I loved track and field at both primary and secondary school and started training at the gym when I was 15 yrs old. I like to challenge myself and Strongwoman certainly does that ! After watching both of my parents compete I decided to give it a go and absolutely loved it and haven’t stopped since!

What was the most memorable thing about your first show/ competition?

I remember thinking ‘What am I doing ?! ‘ haha. I wasn’t too sure if I could lift the weights but I placed 2nd and truly surprised myself, my passion has grown from that day.

Where do you train?

I actually train in my garage and on my street, I have been training on my own for about 4 years. When I need to do ‘gym work’ I will train at the military base gym.

How long have you been a strongwoman?

I have been competing for almost 7 years now.

Did you play other sports / other activities before strongwoman?

Apart from Track and Field at school I have not been involved in any other sports. I was a bit of a rough teenager and Strongwoman put me on the straight and narrow !

What is your competitive goal – short term and long term?

I have recently achieved my short term goal and that was to place 1st at the Arnold Classic Asia. My next goal is getting ready for my next international show which is at the Dubai Fitness Expo.

Long term - I will always strive to climb as high as I can in placings in this sport. I have qualified for the World Championships again in USA. Go into a bit of detail on the last show… how did you feel about the experience, describe your prep (training split, diet, cardio), were you happy with how you looked?

My last competition was the Arnold Classic which was held in Hong Kong. I have always trained myself and took care of my own diet but the calibre of the sport has risen over the past 4 years, so I decided to get myself a coach. It

was the first time I had followed a specific program and it worked well.

I cut down training from 6 days a week to 3 solid sessions per week, which gave me adequate time to recover in between. I also decided to challenge myself and move up a weight class. I focused a lot on my weaknesses ( which was incredibly frustrating at the start) but definitely paid off. Due to going up a weight class I pretty much ate 24/7 haha.

Each session was event specific with accessory work to finish the session.

Were you happy with how you performed?

I was incredibly happy to take 1st place. I trained hard for that competition whilst juggling two careers, study and dealing with normal life!

Who inspires you?

I have always look up to the older strongwomen. I have followed the sport for a long time and I remember watching a documentary when I was younger and saying ‘I’m going to do that, Im going to get to Worlds Strongest Woman’ What motivates you?

I believe my drive to achieve my goals is what motivates me. I want to be my own motivator. I want to create my own life and not have to rely on other peoples success to achieve mine.

What’s one supplement you can’t live without?

I live off Amino recovery by International Protein and I have for a solid 6 years! It’s fantastic frozen as ice lollies in the Townsville heat!

Favourite ‘diet’ food?

I love turkey breast, the beauty of this sport is I don’t have to deplete or manipulate my food too much. I try to sit close to my comp weight so I only need to drop some water prior to weighing in.

Favourite exercise?

Strongwoman has such a huge range of “exercises” or events to master, but I do enjoy the yoke walk and farmers carry, test of strength and endurance.

Favourite ‘cheat’ food?

Ben and Jerry’s Ice cream - I feel I need to attend some sort of therapy for my addiction!

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What do you do professionally?

Personal Trainer and Competition Prep Coach for my business Team Sacrifice.

World Gym Surfers Paradise Co Owner.

Owner and Managing Director of clothing brand Nemesis Athletic.

What division/sport/events do you compete in?

IFBB Superheavyweight/ heavyweight Body Builder Tell us about your contest history I First began competing as a teenager for Nabba/WFF which saw compete and travel internationally in the following: 2001 Teenage Mr Australia 2002 Jnr Mr Southern Hemisphere 2003 NABBA Worlds Scotland 2nd Place Jnr 2003 WFF Universe Germany Jnr Super Boy Champion WFF Universe Germany Open Super boy 2nd place I then continued on with my bodybuilding career with the IFBB and continue to do so to this day Total of 6 x QLD Heavy weight under 100kg Champion 2016 QLD Super heavyweight over 100kg Champion 2016 Arnold Classic Heavy weight 2nd Place 2015 QLD Heavyweight under 100kg Champion 2015 Arnold Classic Heavy Weight under 100kg 3rd Place 50 | AUSSIE MUS C L E GU RU

What got you into competing/what made you decide to compete?

I’ve always being very into sport and had that competitive nature I guess you could say, not just against others by more so myself. I liked the idea of pushing my body further and further, training harder and with a solid purpose. For me it has always been about being the best possible version of myself. Plus I was fortunate enough to be spurred on by such incredible influences within the sport like Lee Newman, who was one of the first people to help guide me along.

Getting to train alongside him and then later on Jon Davie has to be a driving force as to what led me to have the successful competitive history that I have today.

What was the most memorable thing about your first show/ comp?

Winning and seeing just how big and lean all the opens men’s (bodybuilders) were in person (or up close) Where do you train?

I Currently train between World Gym Ashmore and World Gym Surfers Paradise.

LOgan robson

How long have you been weight training?

I have being weight training for 17 years and competing for 15.

Did you play other sports/other activities before bodybuilding?

I used to play Representative Soccer and athletics believe it or not.

What is your competitive goal – short term and long term?

To win the Arnolds would be my main competition goal, but I do not limit my short or long term goals to only the stage but apply to my life and business to make them as successful as possible.

Go into a bit of detail on the last show… how did you feel about the experience, describe your prep (training split, diet, cardio), were you happy with how you looked?

My last competition was in Febuary and March of last year (2016) where I firstly competed at the IFBB QLD titles and Arnolds Qualifier, taking out 1ST Place in the Over 100kg Super heavy weight division. I then went on to compete at the Arnold Classic Australia in Melbourne. The biggest show of the year and the one that everyone sets their sights on. There we compete over 2 days.

Pre judging on the Saturday and then finals held on the Sunday.

There I can honestly say I brought my all to the stage and to that prep.

Placing 2nd in the Heavyweight under 100kg division. I’m an all or nothing competitor, when I set my sights on something and put my mind to work I will do whatever it takes. 5am cardio before a full day of back to back P.t clients, no problem. Training twice a day in-between sessions or staying back late to get it done, I’ve got it covered. All whilst coaching my own team of Team Sacrifice competitors and athletes. Many of which competing on the same day as myself, I make sure that they still are always taken care of and given my full attention.

My prep normally starts 20 weeks out, this allows me enough time to focus on slowly bringing my body in to the best possible condition I can without sacrificing too much size or muscle mass. I like to give my body and that of my competitors the opportunity to continue to grow and improve right the way through prep, until about the 6-4 week out mark, where calories start to come in and those final

weeks become all about perfecting that conditioning. Conditioning in which I have since become known for and that which also sets my Team apart from the rest. Win or loose.

Were you happy with how you performed?

I can honestly say that overall I was, but as any self critical bodybuilder can tell you, I still can see areas in which I would like to continue to improve on, making my goals for the next show all that more important.

As bodybuilders or competitors in the fitness industry we always aim to be better than the time before.

For me, I plan on bringing even more size to my legs, improving on my back thickness and also my arms, all whilst aiming for an end result that includes next level conditioning again.

Who inspires you?

I think the people that have inspired me the most are Ari Hamalainen, Lee Newman and Jon Davie. All people who pushed me in my starting days and motivated and supported me to pursue my career in this incredible industry.

What motivates you?

My goals and my business motivate me, the drive to be better then I was before, to keep pushing and working hard on creating a successful future.

What’s one supplement you can’t live without?

A staple for me is the Amino recovery BCAAs which definitely help me through my training and my body primed for recovery, along with Internationals new Pro-Nut spread, which is an awesome on the go fats and protein staple.

Favourite ‘diet’ food?

My home made chicken skewers and sweet potato fries cooked in our Air Fryer. Competition prep clean with all the flavour of the real deals. I don’t believe that dieting has to be plain or boring, if you know what you are doing you can still create great tasting food without the extra calories.

Favourite exercise?

Leg Press: Including a variation of different intensity techniques, time under tension, load and rep range variations.

Favourite ‘cheat’ food?

A good burger and fries followed by a nice chocolate mousse or homemade brownie.

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Š Maxwell Carlisle

FROM THIS ARTICLE BY:

Arash Samali

PT & competitive bodybuilder

WHOLE BODY

I

first met Janelle over 12 years ago as personal training lead at the first gym I worked at when I moved to QLD in 2003. She and her supportive husband Peter have followed me to my PT studio and now to my current gym. She came to me initially as an overweight person with poor eating habits and minimal exercise. Since starting together she has consistently dropped body fat and weight. Initially for a few years she would train with me once a week and do other physical activity and exercise like dance classes, lifesaving. As a mother of two, Janelle trained through both pregnancies, and even with a few breaks after child birth and raising babies, still showed regular consistency in better eating habits and more regular exercise.

After doing a few periods of structured dieting and training programs alongside husband Peter, we decided why not take things to the next level and aim for a physique competition. Now I know every Jane, Dick and Harry who has stepped into a gym has now done a show, or is planning on doing one, but this was a great opportunity for us to look back and see where she has come from to

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what she can achieve, and I think she is a great inspiration for all mums and overweight people who feel it’s too hard to change their ways.

We followed a flexible IIFYM type diet which allowed much more freedom of choice for a family with two young kids. Our training was a 5-6day bodybuilding style split with doubling up of weak point body parts such as legs and back. The diet part was very easy to play around with as we really started our prep from a low range maintenance diet. This meant that we actually upped calories for a two week period before slowly decreasing it and eventually adding in three cardio sessions a week. As is the case with those trying to achieve extremely low body fat levels for the first time certain areas will be super conditioned whilst others will struggle to budge or they tend to hold more body fat genetically.

Without really knowing what the federation wants for either bikini or fitness categories we decided to go for conditioning and this meant that most of the stubborn hormonal body fat would be removed from the thighs and hips but it did mean that we would have to sacrifice fullness in the muscles with the time frame we had.

TO TH

IS

TRANSFORMATION In total Janelle dropped 31kg from her highest weight to her leanest pre comp, losing 8kg in the comp prep phase. She is now hovering close to contest weight so that come next prep she will maintain more fullness and be leaner.

For a first time competitor, Janelle brought a great package and looked like she belonged on stage, with professional presentation and definitely had a great time on stage.

We are now planning a period of muscle gain before looking at competing again in the coming year.

Nowadays exercise and nutrition planning is a daily lifestyle for Janelle and Peter. Long are the days when it was a tedious task.

Janelle used Iso-Cuts daily as a fast digesting WPI, thermogenic aid, glucose stabiliser and a hunger suppressant. She also used NO Ignition for cognitive function, higher strength and better performance, and Amino Recovery as an intra workout to aid quicker muscle recovery and stop muscle breakdown during the dieting phase. Synergy 5 was used as a high bioavailable protein source to make up the daily protein requirements on top of her wholefoods.

AU SSI E MU S C L E G UR U | 53

© Robyn Mackenzie | Dreamstime.com

INDIVIDUAL CHOCOLATE

PROTEIN MUG CAKES

Ingredients

Method

–

1 ¼ SCOOPS (30g) International Protein Naturals Egg Albumen

1.

Lightly grease 4 microwave proof mugs.

–

200ml water

2.

Whisk International Protein Naturals Egg Albumen into water using a fork.

–

3 SCOOPS (75g) International Protein Naturals Chocolate SPI**

3.

Allow Egg Albumen/water mixture to sit for 5-10 minutes.

–

4 tbsp (50g) almond meal

4.

–

2 tsp (10g) baking powder

Place remaining dry ingredients into a bowl and stir to blend evenly.

–

6 sachets stevia sweetener

5.

–

150ml almond milk

Add the almond milk, Egg Albumen/water mix and Greek style yoghurt and mix into a smooth paste.

–

4 tbsp (120g) plain Greek style yoghurt

6.

Place ¼ of the mixture into each mug.

7.

Microwave each mug for 2-2 ½ minutes (cakes will rise like soufflé).

8.

Dust with cinnamon or coconut and pour a drizzle of agave syrup on top of each cake to serve.

** Can use SPI Vanilla flavour, or the International Protein Naturals WPI or ISO-PEA flavoured proteins in this recipe in place of the SPI.

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Natural Protein Range

Rice Protein - 100% Brown Rice Protein Low Allergy Protein

SPI - Soy Protein Isolate

Egg Albumen - 100% Egg White Protein Whole Food Protein

ISO-PEA – Pea Protein Isolate

Vegan Protein/Dairy Free

Highly Bio-available Vegan Protein

Hydrolysed Whey

WPI – Whey Protein Isolate

Easily Digested Protein

Rapid Absorption High Protein

LAL hA

I tRAL

A

A

US

Delicious Natural Chocolate and Vanilla flavours* *Also available in 100% Natural Unflavoured Protein

All Natural Ingredients, Nothing Artificial

Ask for International Protein Naturals at your favourite International Protein stockist.

www.international-protein.com

Ingredients –

1 packet Telephone brand Agar Agar (available in most Asian grocery stores)

–

1.5 scoops International Protein Watermelon Amino Recovery

–

1.5 scoops International Protein Lemonade Amino Recovery

–

3 tbsp coconut cream

–

4 packets granulated stevia

Method 1.

Have a square cake tin or container ready.

2. Mix ½ cup water with the International Protein Watermelon Amino Recovery and set aside.

3. Mix ½ cup water with the International Protein Lemonade Amino Recovery and set aside.

Bottom Layer 4. In a saucepan mix ⅓ of the Agar Agar packet with 1.5 cups of water and bring to the boil for 1 minute, stirring constantly.

5. Take off the heat and add the Watermelon Amino Recovery mixture.

LOW CALOrie

PROTEIN

JELLY

56 | AUSSIE MUS C L E GU RU

6. Pour the mixture into the container and refrigerate for 5-10 minutes.

Middle Layer 7. Repeat step 4 and 5 using the Lemonade Amino Recovery.

8. Once the bottom layer feels slightly firm to touch, pour the Lemonade Amino Recovery mixture in step 7 over the bottom layer starting from the corners and refrigerate for 5-10 minutes.

Top Layer 9. Repeat step 4 and 5 but add the coconut cream and stevia.

10. Once the middle layer feels slightly firm to touch, pour the coconut layer over it starting from the corners and refrigerate.

11. Allow to set in the refrigerator for a few hours and then slice and serve.

Caffeine Free Concentrated Formulation No Added Sugars Or Carbs Vasodilation, Strength, Endurance & Focus

PRE t Workou

Intra t Workou Reduced Soreness Fast Recovery Muscle Synthesis Rapid Delivery Amino Acids & Peptides During & Post Workout Formulation

! d e r e v o c u o y t o g e v ’ e k W c a t s t rkou o w l a i t essen

Improved muscle recovery Reduced muscle protein breakdown Supports muscle protein Puffy Bloating…Gone! synthesis & cell volume Muscle and Intestinal Cramping…Gone!

Supports immune system function Loading Phase…Gone!

Cycling On and Off…Gone!

Poor Results…Gone!

VERY

streNgth

RECO

Š Nataliya Arzamasova | Dreamstime.com

4 INGREDIENT PROTEIN COOKIES Ingredients Method -

2 bananas

-

1 cup quick oats

-

2 scoops International Protein Synergy protein powder

-

3 tbsp crunchy natural peanut butter

1. Preheat oven to 180OC

2. Mash the bananas

3. Add all the other ingredients and stir until combine 4. Spoon a tablespoon of the mixture onto a lined and greased tray 5. Bake for 10-15mins at 180OC

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Complete Growth Formula Anabolic Effect. Whey, Egg and Casein proteins selected for their superior natural amino acid profile and unique absorption rates. This synergistic protein delivers a constant supply of amino acids for optimal muscle growth and high positive nitrogen balance.

Chocolate Truffle, Choc-Banana, Vanilla, Cookies & Cream, Strawberry and Turkish Delight flavours from leading International Protein stockists.

For more information email: info@international-protein.com 1.25kg & 3kg pails/907g Bags

www.international-protein.com

Matrix n i e t o r • 5 P olic Formula • Anab & Sustained • RRapeliedase Proteins en Free t u l G •

© Viacheslav Zyrianov | Dreamstime.com

E R U FEAT ENT M E L P P SU

KEY INGREDIENTS: Certified Organic Coconut Flour Rice Flour Whey Protein Isolate Egg Albumen Maize Starch Tapioca Starch Natural Flavours

Ave Qty Per 2 pancake serve Energy

943 kJ 225 Cal

Protein

20.1 g

Fat – Total

4.2 g

- Saturated

3.9 g

Carbohydrates - Total

26.1 g

2.6 g

- Sugars

Sodium

465 mg

Dietary Fibre

6.8 g

20g of protein per serve 60 | AUSSIE MUS C L E GU RU

International Protein’s High Protein pancake mix is so much more than a high protein version of the much loved pancake. It’s a nutritionally balanced food that’s easy to prepare, contains wholesome ingredients like high quality whey protein isolate, natural organic coconut flour, egg albumen (egg white) and low allergy rice flour and happens to taste amazing!

SHAKE & USE To take the mess and waste out of pancake making, International Protein’s High Protein Pancake Mix comes in a convenient 2 serve bottle. Just add water up to the line, shake and cook. So quick and easy!

No washing up, no weighing and measuring ingredients, other than water, that’s all been done for you. Even the most kitchen challenged person can make these up!

Each serving makes 2 large pancakes and packs 20g of protein from WPI. If you don’t want to use all the pancake mix immediately, you can store the remainder in the fridge for up to 2 days!

HIGH PROTEIN What was traditionally a protein poor, high carb food has been transformed into winner! Each serve (2 large pancakes) contains 20g of protein from whey protein isolate, one of the best proteins for recovery and egg albumen which is the best whole food protein source available. Topped with a serve of International Protein’s Pro Nut High Protein Peanut Spread brings the protein to 30g!

WHOLESOME MACROS A serve of pancakes contains only 225 Calories so it’s a great light meal or mini snack for those with larger appetites. With a macro profile that reads; 20g Protein, 4.2g Fat, 26.1g Carbs with only 2.6g sugars, and an impressive 6.8g of fibre, these high protein pancakes can be enjoyed as part of your regular daily food intake, not just as a treat.

NATURAL MAPLE FLAVOUR

> > > >

Shake & Use Gluten Free Good Source of Fibre Maple Flavour

No need to blow out the carbs! Here are pancakes that don’t need maple syrup! The High Protein pancakes are so moist and tender, with a subtle natural sweet maple syrup flavour, that you can enjoy them on their own, topped with fruit, or even better… drizzled with International Protein’s Pro Nut High Protein spread… the Original Roast Peanut or Ultimate Chocolate Peanut flavours will complement the subtle maple in the pancakes.

GLUTEN FREE Not only are these pancakes high protein, they are also gluten free!

In traditional pancakes, most of the small amount of protein present is gluten. While not everyone is gluten intolerant (many are), a lot of people find gluten can be a little harder to digest, leaving them feeling bloated and heavy in the stomach. These little delights are made using only gluten free ingredients so they are light in texture and light in your stomach.

GOOD SOURCE OF FIBRE Fibre is such an important, but often ignored macro nutrient. It’s so often absent from processed foods, especially traditional pancakes made using white wheat flour. Thanks to the natural organic coconut flour, International Protein’s High Protein Pancakes are a good source of fibre, offering over 6g per serve, without any gritty, husky or dry texture! You have to try them for yourself!

AU SSI E MU S C L E G UR U | 61

METHOD

Shake bottle to loosen dry mix. Remove lid. Do not discard.

Fill bottle with water to level indicated on this label or add 280ml of water and replace lid. Turn bottle upside down and tap lid sharply on bench to loosen mix and shake well. Allow to stand for 1 minute.

International Protein has launched a High Protein pancake with a difference. Not only are their pancakes high protein, they are also gluten free!

To take the mess and waste out of pancake making, International Protein’s High Protein Pancake Mix comes in a convenient 2 serve bottle. Just add water up to the line, shake and cook. So quick and easy!

Each serving makes 2 large pancakes and packs 20g of protein from WPI. The pancakes are so tender and light and have a subtle maple flavour, they taste so good you could eat them on their own… or, you can do what International Protein sponsored athlete Gerald Schlebusch did and whip up this delicious Honey & Strawberry glaze to

Preheat fry pan and lightly grease. Pour batter into frying pan to desired size.

crown these delicious pancakes!

Gerald shows step by step just how easy the pancakes are to make. They form so perfectly when poured in the pan that even the most “kitchen challenged” individual can create professional looking pancakes that look as good as they taste!

If you don’t want to use all the pancake mix immediately, you can store the remainder in the fridge for up to 2 days!

Cook over a medium to high heat for 1-2 minutes on each side or until golden brown on both sides.

250gms of fresh strawberries glazed and reduced over 50ml of organic honey.

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Model, Photos & Recipe: Gerald Schlebusch

GOOD SOURCE OF FIBRE

20g Protein per serve

E S U & E K A SH E E R F N E T U GL

MAPLE FLAVOUR

Serve stra wberry gla ze and hig whipped h protein light crea pancakes m. w

ith 50ml o

f freshly

NEW

64 | AUSSIE MUS C L E GU RU