Muscle Guru Vol 1 Issue 3 Preview by Aussie Muscle Guru

I SS

MUSCLE MAGAZINE

FUNCTIONAL

FITNESS e n o y r e v E

You are

how

for

you eat

n O t h g i l Spot eryn

K n a i p Olym cMaster M

THE

TYSON DEEN EXPERIENCE

BRANDEN RAY - Ultimate Leg Training Guide AU SSI E MU S C L E GUR U | 1

Contents AUSSIE MUSCLE GURU

REGUlars

FEATURES

8 Nutrition 101: MACRO FASHION

12 The Tyson Deen Experience

10 Posing Workshop

Proofing & Editing Elle Lancaster & Sarah Chung

Sara Bremner-Forbes salesmanagement@international-protein.com Please email for information on subscribing to Aussie Muscle Guru. Aussie Muscle Guru is published quarterly. 4 | AUSSIE MUS CLE G U RU

Spider Curls; Detailed instructions on mastering this great bicep exericise.

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

44 Chleo’s Strength Talk

Are injuries part of the game?

Matt Legge examines sports performance applications for this traditional ingredient.

24 The Holistic Approach with Arash Samali

You are how you eat; diet fads, know the good from the bad.

28 Prep Life Balance

Keeping sight of what’s important in life.

30 Arnold Asia

International Protein takes on the Asia Arnold.

38 The Dreaded Leg Day

Branden Ray’s Ultimate Leg Training Guide.

48 Spotlight On

Cover Photo Tyson Deen by Pedro Relvas, Christine Envall by Chris Nicol and Keryn McMaster by Breanna Sheather (Illuminate management)

Advertising Troy Bremner info@international-protein.com

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.

34 How The Pros Do It

Art Director & Graphic Designer Lisa Shotbolt

SUBSCRIPTIONS

What is Extreme Carbs? Who is it for and how does it work?

Telling it how It Is.

20 Withania sominfera Ashwagandha

18 Tips From A Pro

National Sales Manager Troy Bremner

Photographers Alex Ardenti, Dan Ray, JM Manion, Chris Nicoll, Daniel Repeti, Breanna Sheather, Pedro Relvas

Understanding your compulsory poses. Front Lateral Spread & Side Chest.

16 Ask International Protein

Publisher & Managing Editor Christine Envall

Editorial Contributors Branden Ray, Christine Envall, Chleo Van Wyk, Anne Tran, Ann Titone, TA Martin, Matt Legge, Arash Samali, Tyson Deen, Tim Ballintine and Keryn McMaster

Calculating the MacroNutrients for specific performance.

Tim Ballintine and Keryn McMaster.

52 Recipes File

Lemon Poppyseed Muffins, Chia Protein Pudding, High Protein Raspberry Mousse.

58 Feature Supplement Glutamine

42 Functional Fitness for Everyone

6 reasons to give it a try.

60 Solomon Island Bodybuilding

Christine’s diary from her Seminar & Training visit to Honiara.

GLUTAMINE; natural fermented glutamine for chemical free results AUSSI E MUSCL E G URU | 5

PREP/LIFE Keeping sight of what's important in life

e’ve all heard of work/ life balance. What about prep/life balance? The majority of competitors are not able to be bodybuilders for a living, and most have families so how does one manage the demands of a contest prep with the priorities of raising a family and keeping your livelihood. First things first, if anyone feels that sacrificing family and work is worth a trophy, they need to be hit on the head with that trophy. I’ve seen people prefer to not have a job and collect unemployment or move back with their parents. I’ve seen people sell prized possessions like cars or a big screen TV, or worse, their bodies. IT IS NOT WORTH IT, especially if there is no definitive monetary compensation like prize money IF you win!!!! This is what I call an imbalance. Ok, one can say they are hard core, or passionate, or driven but in reality blinded by their ambition. These are the people that you see alone in a few years

28 | AUSSIE MUSCL E GU RU

living in a car outside of Venice Golds Gym, sacrificing everything to live the life of a bodybuilder. This leads to one of the most recurring incidents during a prep, relationship struggles. I ALWAYS advise competitors to never end a relationship while prepping. Dieting and supps can make a competitor irritable and magnify the smallest things or issues that have always existed. Let’s face facts, 9 times out of 10 the issue is you. A contest prep is demanding and can make us selfish. We are focused on the person in the mirror and this often makes a significant other feel insignificant. This might lead them to act out in an attempt to regain your attention which in turn can make you, already on edge, go over the edge. First things first, know that when the stage goes dark and the trophies are handed out, that person you love will be the person you want to share it with, and rightfully so, as they had to go on the journey with you and

make sacrifices. Knowing this, do not make a rash decision of ending it. See if they are willing to go to the gym with you whether it is to train with you or do their own thing, either way this mandatory time in the gym for you is not time spent away from them. Spend a moment away from the gym and the prep altogether. Pack up your meals and go see a movie for 2 hours. You will not lose a show because you saw a movie. Communication is key. If you know that you woke up irritable, tell them first so that they know not to provoke you or that you are not mad at them. If you are a competitor with children, you

e c n a l a B can also incorporate them into your strict lifestyle. My first role model as a bodybuilder was my dad. I loved going to the gym with him and seeing how many egg whites I can eat while he ate his. Teach your children a healthy lifestyle and you will not have to worry about all of

the kid snacks around the kitchen that make it hard to diet.....I’ve heard that complaint before too. A relaxing day in the park with your children can be just what you need to relieve the stress and rigors of a prep. Another challenge is having the time to do everything required for your prep while working a full-

“

TIPS FROM A PRO

r u o y y e h c i p f i o r a tr y c a s r t r o o o l f n g Do elihood nt of liv d mome an

time job. Well, newsflash, if you don’t have the job you do not compete. Do not sacrifice your livelihood for a trophy and moment of glory. Guess what, all of the bills that you had to pay before the show will still be there afterwards. All of the financial responsibilities that you had before you hoisted your trophy will be there after you call yourself the winner. I know this first hand as I totally slipped on my car insurance during my prep. After a big win at a competition I was pulled over by police while driving home from the airport. Because of my focus on my prep and not my financial responsibilities, I was given a huge fine for an insurance lapse. The cop was not hearing that I was low on carbs and forgot to pay a bill. My awesome trophy in the passenger seat meant nothing to him. In fact, he asked if I was a wrestler :-( The bottom line is that you want to put your all into your prep and leave no stones unturned. However, at the end of the day, it is not worth sacrificing love and livelihood for a hobby that you’re passionate about. When there is a will there is a way. I knew a guy that lost his family and job for a show that he was ‘sure’ to win. He didn’t win and realized that he has no control of the outcome on stage, but the outcome off stage is totally up to him. Take your passion day by day without losing what you will love forever.

AUSSI E MUSCL E G URU | 29

Going International

At Asia Arnold

nternational Protein has been involved with the Australian Arnold event since its inception in 2014, so when super promoter Tony Doherty asked International Protein if they would participate in the event that his team would be organizing in Hong Kong, there was little hesitation from Directors Christine Envall and Troy Bremner in saying YES! August 20th & 21st marked the inaugural Asia Arnold event, part of the worldwide Arnold sports Festival franchise that includes events in the USA, Australia, Spain, Brazil and South Africa. Timing was perfect to showcase International Protein’s products at the Asia Arnold. After more than 18 months of working closely with Nutrition Depot Asia, International Protein’s first shipment of stock arrived in Hong Kong 2 weeks prior to the Expo. With customers already lined up in China to take stock from the Expo, by the end of the weekend, deals had been cut with Singapore and Malaysia.

A Team Effort A smaller team consisting of Christine Envall, Troy Bremner, Branden Ray, Hayley Bray and Tyson Deen travelled to Hong Kong to work the newly designed International Protein booth. Tyson was not only working the booth but competing at the event in the Men’s Physique class. Other International Protein athletes who made the trip to Hong Kong included AMG recipe Queen, Anne Tran, competing in the under 163cm Women’s Figure and Leigh Holland-Keen competing in the 82kg Strongwoman competition. Leigh dominated, taking home the Gold Medal in her division! Well done Leigh. Organizing and running a trade booth in another country can 30 | AUSSIE MUS C L E GU RU

present new challenges, so having a partnership with Asian based sports nutrition company Nutrition Depot was key to International Protein being able to successfully take part in the Asia Arnold. The teams worked closely together to ensure everything came together from the design of the booth, sample giveaways, product display and sales.

At The Expo The booth was a 6 x 3m, half the size of our booth in Australia, but with the same massive graphic impact and interactive open layout that allows event goers to enter the booth to take photos, speak to athletes and see the product up close. The new design also featured a counter for drink dispensers, allowing customers to sample the product on the spot. The nutrition industry is still growing in Hong Kong and Asia so the event, also being the first Asia Arnold, wasn’t as large as the Australian Arnold but this didn’t mean people were any less interested. For many, protein supplements are a new concept because the price of other protein sources like chicken is quite cheap. Hong Kong is a diverse country, and many people attending the show originated from other countries including France, Holland, Poland, Australia, England as well as nearby countries such as Singapore and Thailand. One of the main differences we noted was the lack of ‘sample hunters’, show goers who simply seek out ‘free stuff’ without caring what it is. Most people were quite shy to take samples and were very appreciative when given them… or even just happy to buy, no sample required! When it comes to a free t-shirt, people are always happy to work for it! Branden instigated his ever popular

chill, , e k a h s drink

physical challenges with the crowd, easily getting up to 10 participants at a time, for the chance to win a free International Protein t-shirt… and when he said 10 push ups, it sounded too easy… he just neglected to say how long it would take to do those 10 push ups… being great sports, the participants rose to the challenge and more people put their hand up for round 2! The bodybuilding related events attracted a high standard of competitors from a large number of countries, mainly from the Asian and Middle Eastern regions. The Australian competitors did well overall, but came up against tough competition in the battle for finals placings, but the experience was priceless.

Out And About Hong Kong was the perfect venue for the first Asia Arnold. It is already a hub destination for the world, with easy access from the USA, Australia, Europe and other Asian countries. It’s known as an international city and as such, caters for non-locals. Getting around Hong Kong is incredibly easy on their advanced subway system. The same “Octopus” card used to buy a train ticket allows users to buy goods at any 7-Eleven and in fact, all the vendors within the Expo building ONLY accepted cash or the “Octopus” card! At present only 3% of Hong Kong residents hold gym memberships, as opposed to around 35% of Australians so the market here has a lot of growing to do. The gyms are improving and the talent coming out of the region is already at a high standard. This can only mean that next year this event will be bigger and busier, and all at International Protein are looking forward to 2017!

30g Protein, 10 Essential Vitamins & Minerals

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6 reasons to give it a try

e all know someone who is bragging about functional fitness, obsessed with CrossFit, or someone who has at least attempted to do a million repetitions for time in the last 6 months. This is no surprise considering that the functional fitness movement is taking the fitness industry by storm. With more and more functional facilities, bootcamps and crossfit affiliates popping up rapidly, new devotees are coming by the car load to factories, parks and “boxes” near you. We asked Dylan Karaitiana, owner of one of Brisbane’s top functional fitness facilities MAK Fitness to explain what MAK Fitness do and why functional fitness is so appealing to the masses. According to Dylan, here are the top 6 benefits of a functional fitness workout:

It BLASTS calories I know, it’s always mentioned, but it’s worth repeating: One of the biggest benefits of training with us is how effective it is at burning a high number of calories in a short period of time. A typical workout lasts an average of 55 to 60 minutes, but your metabolic rate (the rate at which you burn calories) remains elevated long after the workout is over, so you’ll keep blasting fat even when you’re resting. 42 | AUSSIE MUS C L E GU RU

It’s fun! Daily workouts are always different, so there’s no chance of getting bored from doing the same ol’ thing day in and day out, “At bootcamp, you flip tyres, lift barbells, do gymnastic moves, complete your first pull-ups ... the list goes on. And because it’s customisable, people of all abilities and ages can do it. Groups are always more fun too!”

l a n o i t c un

s s e n t i F

It’s great for cardiovascular conditioning

Your heart rate remains elevated throughout the entire workout, which increases your endurance. In some of our testing we see participants at 90 percent of maximum heart rate (HRmax), which was sustained throughout two circuit workouts. Fitness industry guidelines suggest a HRmax between 64 to 94 percent in order to improve cardio endurance. Scientists also found that individuals averaged 80 percent of VO2max, which is the maximum amount of oxygen a person can utilise during intense exercise. Industry guidelines suggest 40 to 85 percent of VO2max for improving cardio fitness and body composition.

FOR EVERYONE It increases joint mobility

Varied movements involved in our sessions allow participants to move in all sorts of directions - you’re not just doing simple bicep curls, but moving your limbs in ways your body was designed to function. The elderly are beginning to finally start picking up the weights again!

You’ll make frienDS Classes breed community, “Whether you like it or not, the minute you step into a functional facility or CrossFit hall, you’re family”. “The community is what takes our name from school car parks to the biggest classes around, it’s what keeps people coming back!”

If you often find yourself thinking, “Ugh, another 15 minutes on the elliptical - what could be worse?” then functional workouts might be the workout for you! Convinced functional fitness is for you but don’t know where to train and get good advice and guidance? MAK Fitness is worth checking out if you’re in the Brisbane area. Open not even 12 months and already at capacity MAK Fitness newest fitness factory is doing functional fitness on a new level. 2 Over 800m of functional fitness with a second building opening this year devoted purely to group classes. Check out the website for more details on how you can start today.

www.makfitness.com You’ll feel like you’re on a team The group fitness atmosphere is very much like that of a sports team - take one class and you’ll see. Everyone there supports each other and pushes each other, and there’s always a sense of competition (in the best way possible). “For those of us not fortunate enough to continue sports after high school or just looking to get back into fitness, functional fitness is a great extension of that team feeling,” AUSSI E MUSCL E G URU | 43