Muscle Guru Vol 2 Issue 2 by Aussie Muscle Guru

I SS

K R A M H C E R G

FREE MUSCLE MAGAZINE

BREAKING OUT OF THE

BODYBUILDING

ASYLUM

STAYING LEAN V BULKING UP

Chleoâ&#x20AC;&#x2122;s St r ength Corner

Tips to improve your big three lifts Lee-Anne Temnyk Qualifies for the Ms Olympia Turning calves into Cows; you can beat bad genetics!

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

ÂŠ Maksim Toome | 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 Daniel Repeti, HDPhysiques and Dallas Olsen. Cover Photo Mark Grech by Daniel Repeti 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. 4 | AUSSIE MUS CLE G U RU

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

Contents REGUlars

FEATURES

8 Nutrition 101:

14 Mark Grech

Understanding Carbohydrates

12 Posing Workshop

Bikini Poses for the Pre-Judging Round

24 Folate

20 Ask IP

What IP products can I use if I’m allergic or intolerant to dairy?

22 Tips From A Pro

Multi Angle Shoulder Warmup

30 How the Pro’s do it

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

40 Health Bites Science evidence based Nutrition and Health Tips

44 Chleo’s Strength Talk

Tips on improving the Big 3 lifts

48 Spotlight on

Hayley Bray & Daniel Cavalcante

54 Recipes File Choc Protein Sandwich Biscuits, Choc Berry Marble Cake, High Protein Vegetable Hummus

Breaking out of the Muscle Asylum

Matt Legge asks, Is Folate the same as Folic Acid and does it matter?

28 Turning Calves Into Cows

You can beat bad genetics!

34 Nutrition Update A new more accurate way of assessing protein quality

36 Staying Lean V Bulking Up

When to stay lean and when to bulk, plus a guide of how to do either

42 Endurance Fitness with Tim Ballintine A guide to Pre Season v Race Season

52 Advanced Training Techniques

Getting the most out of your time in the gym

62 Lee-Anne Temnyk Stepping up to the pro stage

60 Feature Supplement

Protein Synergy 5

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.

Welcome to the fifth edition of

Aussie Muscle Guru

ere we are, half way through 2017. This year has flown by, and here we are with another edition of Aussie Muscle Guru. Getting this one together has been a long process, but worth the wait, with more great articles inside. We continue to strive to bring informative, factual, interesting and relevant articles as well as keep you up to date of any changes that impact the industry, such as how protein quality is measured. In Issue 2 Nutrition 101 we talked about how protein quality is measured, so when new information comes to light we need to keep our readers apprised of this (p 34). This month’s cover athlete is Aussie Bodybuilding personality Mark Grech. Mark is actively involved in the fitness industry managing gyms, running his body transformation business, administering Aussie Muscle Asylum and hosting Muscle Asylum Radio. Mark is an inspiration when it comes to work, life, contest balance and has some great advice for up and coming competitors in his feature article (p 14) As we write this in early June, it is an exciting time for International Protein sponsored athlete Lee-Anne Temnyk as she makes her IFBB Pro debut at the Omaha Pro in Women’s Physique Division. We take a sneak-peak at her amazing condition and wish her the best in the USA (p 62). One topic that keeps coming up as more and more gym goers decide to try one of the competitive divisions of ‘bodybuilding’, and that is, what to do in the off season? Is it best to stay lean or bulk up? On p 36 I (Christine) looks at when each is appropriate, plus how to successfully stay lean or bulk up and remain healthy. This edition’s Spotlight On section features two International Protein employees. Not only because they are exceptional team members, but because they are both accomplished athletes in their own right. Accounts payable Office Manager and IFBB Pro in WPD Hayley Bray (p 50), and newest team member, NSW Sales Rep and Men’s Physique/Muscle Body competitor, Daniel Cavalcante (p 48). Hayley and Daniel talk about their sport, inspirations, and supplement and training regimes. The regular columns in Aussie Muscle Guru are becoming hugely popular with a rapidly growing fan base. In this issue feature writer Arash Samali looks at Advanced Training Techniques (p 52), Tim Ballintine our Endurance Sport specialist goes over Pre-Season v Race Season training (p 42), IFBB Pro Branden Ray shows us how to successfully warm up the rotator cuff using a multi angle lateral raise (p 22), Matt Legge looks into our need for folate, or is that folic acid (p 24), Anne Tran has created new yummy protein treats (p 54), and Chleo shows all our strength fans how to improve their three big lifts (p 44). 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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oo often carbohydrates are bundled together into one large ‘taboo’ group of foods and eliminated indiscriminately from an individual’s diet. Excuse the pun, but carbohydrates are a very complex collection of foods ranging from honey, made of the simplest sugars like glucose and fructose, through to beans and legumes which contain not one, but various sub-types of oligosaccharides (fermentable carbohydrates) and polysaccharides (complex carbohydrates). Having an understanding of what makes up ‘carbohydrates’, the largest group of food compounds on the planet, and the various roles they play within the body will help remove the fear that some people have of this, our most exercisesupporting macro nutrient.

As you will see, fibre is part of the broad group that is carbohydrates, however, I will go into detail on fibre in the next edition of Aussie Muscle Guru. Energy Values Carbohydrates – 17kJ/g Sugars – 17kJ/g Dietary Fibre – 8kJ/g Inulin – 8kJ/g

Types of s e t a r d y h o b Car Sugars

Monosaccharides – the simplest form of carbohydrate being a single sugar molecule Glucose – Naturally in honey and fruits like banana, but generally obtained by the breakdown of other starchy foods Galactose – Common in ‘low lactose’ foods where the lactose has been ‘pre-digested’ to glucose & galactose so people without the lactase enzyme can consume them Fructose “fruit sugar” – naturally found in all fruits in different amounts Disaccharides – two sugar molecules Lactose “Milk Sugar” (Galactose + Glucose) is the sugar natural found in all dairy products Sucrose “Cane Sugar (common table sugar)” (Glucose + Fructose), also the main sugar in Coconut sugar and found in small amounts in most fruits Maltose (Glucose + Glucose) – found in malt, but mostly a breakdown product of starchy cereal grain and vegetables. 8 | AUSSIE MUS CLE G U RU

Nutrition

101

Fermented Carbohydrates - Generally Non-digestible compounds Oligosaccharides – 3-10 sugar molecules Fructooligosaccharides – Chains of fructose molecules that cannot be broken down to fructose, known as “soluble fibre”. Generally derived from chicory root and added to food, but is found naturally in sprouted wheat and asparagus.

Nucleotides – 5 sided cyclic sugars DNA and RNA. Since almost all foods and beverages are made up of either intact cells or cellular contents, almost all foods provide a source of nucleotides. They are highly nutritionally significant but are the ‘hidden’ nutrient we don’t need to count.

Key Nutritional Roles of Carbohydrates 1.

Providing energy and regulation of blood glucose

Sparing the use of proteins for energy

3. Biological Recognition Process 4.

Dietary fibre

Raffinose & stachyose – Made of repeating chains of galactose, glucose and fructose which cannot be broken down into those single sugars, therefore they cannot be digested, but rather are fermented in the intestine. They are found in beans and legumes.

Polysaccharides are “Complex Carbohydrates” This group consist of both digestible & indigestible types Digestible - Starch Polysaccharides > 10 sugar (glucose) molecules chains, but usually thousands. Known as ‘starch’ this is the most common storage form of glucose in plants (potato, rice, wheat, etc) “Complex carbohydrate” Refers to the overall structure of the sugar molecules, but is not an indication of the rate that it is converted to glucose in the body. Starch exists either as Amylose (linear structure) & Amylopectin (branched structure – forms gels when cooked) Both have the same energy value, but are broken down at different rates by the body due to their physical structure.

A general rule is that the higher the proportion of Amylose to Amylopectin in a starch, the lower the Glycemic Index (GI) as it is less susceptible to break down by the starch digestive enzyme alphaamylase. Eg. Potato v legumes. The proportion of amylose / amylopectin can vary from one botanic family to the other as well as from one variety to the other within the same family of plants. Cereal starches normally contain 15 to 28% amylose. Certain varieties of corn contain less than 1% (waxy corn whose extract is used by the food industry as thickener.) Other varieties, on the other hand, contain from 55 to 80% but they are not commonly grown since the higher the amylose, the lower their productivity. Tuber starches (still called “flour starches”), as in the case of potatoes, have a much lower amylose content (from 17% to 22%). Starch in pulses (lentils, chick peas) contain much more amylose (from 33 to 66%) Glycogen – Is the storage form for glucose in the human body. Glycogen is stored in the muscle tissue and liver. It has a branch structure like amylopectin and is made up of thousands of molecules of glucose. Indigestible “Complex Carbs” Inulin > 10 sugar (fructose) molecules, which like the fructooligosaccharides, cannot be broken down to fructose and is also a soluble fibre. Dietary Fibre Insoluble – cellulose (most abundant as it makes up the physical structure of plants), hemicellulose Soluble - pectin, gum and mucilage.

g n i d n a t Unders

s e t a r d y h o Carb AU SSI E MU S C L E GUR U | 9

A short note on the Glycemic Index The Glycemic Index (GI) is a rating given to food based on how quickly the carbohydrates in that food are broken down to glucose by the body. The higher the number, the faster the food is broken down. • • •

have a different GL when eaten in different amounts, i.e ½ cup rice v 1 cup rice. A low GI rating of a food does not mean you can eat a larger serve of that food – the total amount of carbohydrate and kilojoules consumed is still important. It just means the energy is delivered at a steadier rate.

55 or less = Low (try to mostly eat Low GI carbs except after exercise) 56- 69 = Medium (eat moderately) 70 or higher = High (bad – except after exercise when High GI foods are better)

COMPLEX CARBS

The glycaemic load (GL) rates carbohydrates according to the glycaemic index (GI) and the amount of carbohydrate in the food. The same food will

Rice B r Cerea an l

& Brownice R d il W

Peanu

oligosaccharide

White

Traditio n Oats al

ey d Kidn Canneeans B

Rice C

akes

s y Bean Kidne ed then k a o S ed steam

Apple

Ripe Mango

Low F Rice M at ilk

Low Fat M ilk

Lactose

ut Cocon r Suga

Rice

Bread White Inulin h it w

Banan

SUGARS

Type Of Carbohydrate V Glycemic Index

Long White Grain Rice

White Potato

Sucrose

Glucose

Fructose 0

LOW GI

1. Providing Energy and Regulation of Blood Glucose All Carbohydrates, no matter the form they are ingested, end up as simple sugars so they can be used as energy. As monosaccharides, the sugars molecules can be transported to the cells to be burned (with oxygen) for energy. Excess sugars are stored as glycogen. The body controls blood glucose (sugar) by releasing sugars from glycogen and storing what isn’t immediately required. Once glycogen stores are full, excess sugars will be converted and stored as body fat. The key with carbohydrates is to consume enough to ensure you have adequate glycogen stores. You do not need to eliminate them completely from your diet.

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MEDIUM GI

2. Sparing the use of proteins for energy The body’s preferred source of energy is glucose. If needed, it will break down protein via a process called gluconeogenesis to create glucose. The body will get glucose at any cost, and if forced it will use lean mass (muscle tissue) or protein you consume to make it. This means that the protein (amino acids) will not be available for the biosynthesis of enzymes, antibodies, receptors and other important proteins required for the healthy function of the body. The amino acids will be used to provide energy and won’t be available to help muscles recover after training or synthesize new muscle growth. Providing the body with glucose from carbohydrates will allow the protein consumed to be used for the things it is supposed to be used for!

HIGH GI

100

3. Biological Recognition Processes Carbohydrates not only serve nutritional functions, they are important biopolymers that play key roles in cellular recognition processes. That is, they are specifically recognized by other biomolecules. While you may not be aware this is going on in your body, it is important to remember that carbohydrates aren’t just a source of calories and are required for the normal functioning of the human body. 4. Dietary Fibre I will go into more detail on dietary fibre in the next edition of Aussie Muscle Guru. Needless to say, dietary fibre is essential for proper intestinal health.

Our brain, muscles and nervous system all rely on glucose as their main fuel to make energy.

BEWARE!! The Glycemic Index Can Change Keep in mind that the GI of a food is specific to how that food exists as it was tested. A number of factors influence the final GI of a food as it is consumed. How the food is prepared; Adding Fat, fibre, and acid (such as lemon juice or vinegar) will lower the glycemic index. The longer you cook starches like pasta, the higher their glycemic index will be. Mechanical processes such as using a â&#x20AC;&#x2DC;bulletâ&#x20AC;&#x2122; to blend up a food will dramatically raise the GI of the original food.

Combining with other foods; for example, adding milk to cereal will bring down the overall glycemic index of the cereal. Conversely, adding sugar and ripe bananas to a wheat bran cereal will raise the GI. Be aware too that a rice milk is likely to have a higher GI than dairy milk. The ripeness of fruit also effects GI. A riper piece of fruit will have a higher GI than a less ripe piece. Your age, how active you are, and how fast you digest food also affect how your body reacts to carbs. To search the GI of Australian Foods visit; www.glycemicindex.com/ foodSearch.php AU SSI E MU S C L E G UR U | 11

n this edition of Aussie Muscle Guru we will take a close look at the Pre-Judging round for the IFBB Bikini Division. Essentially the Pre-judging consists of four (4) quarter turn poses. A lot of details has gone into the writing of the rules to describe how the Bikini Division is judged, what the judges are looking for and NOT looking for, and how to perform the non-flexed poses, or quarter turns, as they are known.

GENERAL PRESENTATION:

Judges are reminded that the competitorâ&#x20AC;&#x2122;s posture and bearing, at all times while onstage, is to be considered. The overall image displayed should demonstrate poise, femininity and self-confidence. Competitors who fail to adopt the proper stance will receive one warning after which points will be deducted from their score. Performing each quarter turn, competitors will stand motionless.

P O H S K R O W G N I S O P

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Information contained has been taken directly from the IFBB Professional website www.ifbb.com/wp-content/uploads/2017/02/Women-Bikini-Fitness-Rules-2017.pdf

QUARTER TURNS

When standing in the line-up, a relaxed stance known as the Front Position must be adopted.

Front Position:

Competitors will stand erect, head and eyes facing the same direction as the body, with one hand resting on the hip and one leg slightly moved to the side. Second hand hanging down along the body, slightly out of to the side, with open palm and straight, aesthetically configured fingers. Knees unbent, stomach in, chest out, shoulders back.

Quarter turn right (left side to the judges):

Competitors will perform the first quarter turn to the right. They will stand left side to the judges, with upper body slightly turned toward the judges and face looking at the judges. Right hand resting on the right hip, left arm hold down and slightly back from the centreline of the body, with open palm and straight, aesthetically configured fingers. Left hip slightly raised, left leg (nearest the judges) slightly bent in the knee, left foot moved forward a couple of centimetres, resting on the toes.

Quarter turn back:

Competitors will perform the next quarter turn to the right and will stand back to the judges. They will stand straight, not leaning the upper body forward. with one hand resting on the hip and one leg slightly moved to the side. Second hand hanging down along the body, slightly out of to the side, with open palm and straight, aesthetically configured fingers. Knees unbent, stomach in, chest out, shoulders back. Lower back curvature natural or with slight lordosis, upper back 13 straight, head up. Competitors are not allowed to turn their upper body towards the judges and should face the back of the stage at all time during the comparison.

Quarter turn right (right side to the judges):

Competitors will do the next quarter turn to the right and will stand their right side to the judges, with upper body slightly turned toward the judges and face looking at the judges. Left hand resting on the left hip, right arm hold down and slightly back from the centreline of the body, with open palm and straight, aesthetically configured fingers. Right hip slightly raised, right leg (nearest the judges) slightly bent in the knee, right foot moved forward a couple of centimetres, resting on the toes.

The assessment should take the whole physique into account. The assessment, beginning with a general impression of the physique, should take into consideration the hair, make-up and face, the overall body development and shape; the presentation of a balanced, proportionally and symmetrically developed, complete physique; the condition of the skin and the skin tone; and the athleteâ&#x20AC;&#x2122;s ability to present herself with confidence, poise and grace.

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K R MA RECH G BREAKING OUT OF THE

BODYBUILDING

ASYLUM For someone who started weight training at 10 years of age, with the love of weights and bodybuilding in his blood, it would be easy to think Mark is your typical gym rat bodybuilder who eats, breathes and sleeps bodybuilding. Spend 5 minutes with Mark and you soon work out he is anything but a one-dimensional athlete. Anyone who has met Mark or follows him on Facebook would know that Mark has a wicked, sometimes controversial sense of humour. It may not come through in this article, but take my word for it, Mark sees the funny side of life and for himself and others. He is also a ‘food porn’ king, so don’t follow him when dieting if your self-control is weak…

ased in Sydney, Mark is a businessman, having worked hard at building a career that allows him to work within the health and fitness industry as well as help people one on one with their personal fitness goals. “I am a Club Manager at World Gym Penrith and administrator of Aussie Muscle Asylum and host of Muscle Asylum Radio.” Along with the gym, Facebook group and Radio show, Mark has his own Body Transformation

business, “I am also head coach at Team Flextreme working with competitors plus general clients wanting to lose weight or get in shape.” But if that isn’t enough, Mark has yet other important roles outside of both the gym and stage. “Around that I also work as a High School Teacher one day per week, and spend my spare time with my beautiful girlfriend Ashley, plus spend quality time with my family and friends.” AU SSI E MU S C L E G UR U | 15

There is no doubt that Mark’s life is fully integrated with health and fitness, but throughout the interview Mark put a strong emphasis on the importance of maintaining balance a between the time he dedicates to work and the important people in his life.

PUMPING IRON AT 10! So just how did Mark’s interest in bodybuilding begin? FYI, that wasn’t a typo, he really did start training at 10 years old! Mark explains, “I started training at a very young age. My dad made me my first set of dumbbells when I was only 10 years old.” For Mark, it was an immediate passion, possibly fuelled with a good dose of ‘like father like son’. “I’ve always been obsessed with growing muscles and lifting weights. My father loved his bodybuilding back when he was in his late teens/early twenties so I think it has always been in my blood.” As he got older, Mark started going to a boxing gym every day after school. He would lift weights after boxing training with the aim of building muscle and losing excess bodyfat. Competing was not on his mind. As a true weights enthusiast, his goal was to build as much muscle as possible.

BODYBUILDING GOALS It wasn’t until he went to watch a bodybuilding competition that Mark caught the stage bug. “I remember watching my first training partner compete at an ANB show at least 12 years ago.” Mark elaborates on just what it was about that event that got his mind interested in competing, “Even though it was such a small show in comparison to those held today, I remember how excited I was and how much fun I had watching the show.” I think a lot of people can relate, as I’m confident Mark isn’t the only one who has attended their first show to support a friend and ended up converting to a competitor. “On the drive home was when I decided that bodybuilding was what I wanted to do and competing on stage was something I wanted to accomplish.” Having a goal is exactly what motivates Mark. “I love setting goals and the feeling I get once I achieve them. I have always been a big believer that you can achieve pretty much anything in life, you just have to work very very hard to accomplish what you set out to achieve.” So once that goal was set, it is not surprising that Mark not only achieved it, he did with the highest degree of success possible.

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“My first competition was with the ANB (Australian Natural Bodybuilding Federation) where I competed in the Novice Category for the National Titles. I was about 69kgs on stage and ended up placing first and walking away with a National title at my very first show.”

A HAPPY BALANCE When Mark talks about competing, you can tell the experience for him is more than just the time spent on stage. It can be hard to live in the

“Make sure you’re competing for the right reasons. Don’t compete for anyone else. Don’t compete to prove a point. Compete because you love the sport and you want to test your levels of discipline.” moment and enjoy all the facets that make up competition weekend. So many competitors get so focused on the single aspect, that is, standing on stage, that they miss out on the full experience. I’ve asked numerous competitors about the difference between their first and their last show, and the responses usually relate to how they felt on stage, or how their body has changed. Not so with Mark. “My most recent time on stage was placing 2nd at the IFBB Nationals in the under 100kg category.” For Mark, this stage experience almost seems secondary, “Competing for me has always been about the experience of prep, having fun on stage and the friendships you make both backstage and on stage. Competitive bodybuilding has always been fun for me, from my very first show all the way to my most recent.” It is so clear that relationships and balance are paramount in Mark’s life. Even when asked a direct question about whether his main priority in getting ready for stage is condition or maintaining size, Mark reminds us what his priorities are. “My main priority is maintaining my relationships and keeping a balanced lifestyle during prep. After that, conditioning is my main focus.” Mark continues, “I believe conditioning on stage far outweighs

size when comparing two athletes standing side by side in a close competition. In saying that, we are bodybuilders, so maintaining muscle tissue during a prep is also vital.”

BODYBUILDING & PROGRESSION Over the years Mark has stayed true to bodybuilding. I first met Mark when he was competing in the Under 85kg class at the IFBB Australias, somewhere around 2010, and as Mark said earlier, his most recent competition was in the U 100kg class. Mark has great structure and good muscle shape to go with it, giving him the ability to carry a lot of mass without looking blocky. Since that very first novice competition Mark has put on 24kg of muscle and doesn’t look like slowing down anytime soon. From those early days of training after school, to deciding to do his first competition, to now, Mark’s training has transitioned, as it does for everyone. Training has become more specific and instinctive. “I focus more on specific movements to bring up lagging body parts, plus listen to my body a lot more these days to prevent any injuries.” Injury prevention is a hot topic for anyone who has trained for a significant amount of time, and training smarter not harder is key. Mark’s present training focus is implemented based on the analysis he undergoes post competition. Training serves as the tool to make the required improvements, and reflects the process Mark uses to ensure he continues to progress from show to show. “After each show I sit down and pick apart all of my stage pics. From there I highlight weak points and problem areas, then make a point of bringing them up and working on them hard during my off season.” Mark’s hectic schedule has impacted his training schedule. “I also have a lot less time these days so I try my best to fit in a training session whenever I get any spare time.” But this is not an excuse not to make necessary improvements. Lucky for Mark he works where he trains. As the Manager at World Gym Penrith he can take advantage of a moment of spare time, when it arises, to fit a training session in. With this type of schedule, he doesn’t have a set training time or training partner, “I train with a few of the boys in my gym. It basically comes down to when I can get out of my office, walk downstairs and see who’s in the gym to train with

me”. And right now, this system is working for Mark. When it comes to prepping for his shows, Mark isn’t stuck in his ways. He isn’t afraid to try new approaches. “I don’t think I have ever prepped for a show the same way in the 15 comps I have competed in.” He listens to his body and if something isn’t working he changes it. “These days I adopt a more ketogenic approach to dieting due to my body’s sensitivity to insulin. A low carb high fat diet definitely seems to work much better for my body type.”

detrimental to your overall conditioning on the day of competition.” It really is important to check the credentials of anyone offering their service as a competition prep coach. There are too many people out there with one show under their own belts who are putting their hand up to take on clients. It is impossible to understand all the variables involved with competition with so little experience, even when coupled with some type of PT or nutrition certification, but especially when there is no formal qualification.

A WORD OF ADVICE

TEAM FLEXTREME

In keeping with Mark’s own approach to maintaining personal balance while competing, he has this advice for anybody thinking about competing; “Make sure you’re competing for the right reasons. Don’t compete for anyone else. Don’t compete to prove a point. Compete because you love the sport and you want to test your levels of discipline.” Really, for anyone currently competing, this is also good advice. It may save a lot of stress, and will ensure your passion for health and fitness stays alive. From a physical and health point of view, Mark also advises, “…ensure you hire a qualified coach. Emphasising on the word “QUALIFIED”. Going into a show without a coach guiding you through your prep could be extremely dangerous to your health and

Aside from his own personal passion for the health and fitness lifestyle, Mark helps many other people to achieve their dream body via his Team Flextreme Body Transformation business. Mark regularly runs body challenges for his clients, which is a slightly different approach to many competition prep services. Mark recognised there was a gap in the market for people who want the ‘bodybuilder condition’ but may not necessarily want to step on stage. “I started prepping people for competitions many, many years ago. I always had a lot of people come to me asking me to write them a diet so they can look like people do when they compete, but had no intention of ever hopping on stage.” Mark explains, “From that I opened my competition

prep services to the general public and created my Team Flextreme 8 and 12 week challenges.” The concept has proved incredibly popular for long term lifestyle changes, “Since starting I have helped over 300 clients lose weight and get in shape, and have regular check-ups with most of my clients after the conclusion of their challenge to ensure that they maintain a healthy and accountable lifestyle.” With his days filled inspiring others to achieve their goals, who are the people that Mark looks to for his own personal inspiration? “Bodybuilders who can bring out the best physique on stage while maintaining healthy relationships during prep, both personal and business. People such as Mike Nysten, Jon Davie, and Charlie Duca have always inspired me to bring my best in all aspects of life. Also, my friends competing at the same time. We always seem to help motivate and inspire each other during our prep.”

AUSSIE MUSCLE ASYLUM If you haven’t already, check out and join Mark’s Facebook group Aussie Muscle Asylum. The radio show of the same name, which Mark describes as a “Raw and brutally honest insight into Australian Bodybuilding”, is a must listen program. Search for Muscle Asylum Radio on iTunes.

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5 MINUTE

H C E R G K R A M E L I F FACT What is your competitive goal – short term and long term? My short/long term goal is to one day obtain my IFBB Pro card. My goal is to make sure that I display a physique that would be competitive on a pro stage the next time I compete.

How do you choose your posing music? Most of the time I choose a song that makes me happy and helps me relax on stage.

What’s one supplement you can’t live without? My International Protein Amino Charged WPI in Cookies and Cream. It’s a staple in my off season plus prep diet.

Favourite ‘diet’ food? Jasmine Rice

Is there one food you can’t go without, even during comp prep? My eggs. I can eat eggs all day long.

Favourite exercise? Bench Press

Favourite ‘cheat’ food? This changes from prep to prep, but it always comes down to either a burger, pizza or sushi depending on how I’m feeling.

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Chinese Supplement Award for Best R eady to Drink product of the Year 2017

AU SSI E MU S C L E G UR U | 19

k s A

INTERNATIONAL Which International Protein products can I use if I’m allergic or intolerant to Dairy products?

irstly, it is important to clarify what your issue is and which type of dairy products you are NOT able to consume. A dairy allergy means your immune system over-reacts to the specific protein from milk/dairy products. In most cases, it is the casein from milk that causes this reaction, not the whey. When the food containing the milk protein is eaten, the allergic reaction can be triggered, with symptoms ranging from mild; rashes, hives, itching, to more severe; wheezing and trouble breathing. An intolerance to milk does not involve the immune system and does not relate to the protein in milk. It is the lactose (milk sugar) that people can be intolerant to. They lack the lactase enzyme which breaks down the lactose (milk sugar) which is found in milk products. Symptoms include nausea, stomach cramps, gas, bloating and diarrhoea. As the symptoms of lactose intolerance and a dairy allergy are quite different, it should be easy to distinguish which you suffer from if you do suffer from either. Milk Allergy – if you have a milk allergy and are not sure if it is just the casein you are allergic to, or if it’s the casein and the whey in milk that you are allergic to, it would be best to avoid all of the protein supplements in the International Protein Performance range (Amino Charged WPI, Iso-Cuts, Protein Synergy 5, Superior Whey, Casein, Extreme Mass, Trainer’s Choice and Amino Recovery). Your best options

would be from the International Protein Naturals range; SPI, Iso-Pea, Rice or Egg Albumen. If, however, you know your allergy relates specifically to casein, there are a lot more options available to you from the International Protein range. In the Performance range, Amino Charged WPI, Iso-Cuts and Superior Whey proteins are all free of casein. The entire Naturals range is casein free, so any of those products, including the WPI and Hydrolysed Whey are suitable. Of course, the non-protein products such as Extreme Carbs, NO Ignition, Glutamine and Krealkalyn are also suitable. Lactose Intolerance – In the International Protein Performance range the Amino Charged WPI and Iso-Cuts are virtually lactose free and we know that customers with lactose intolerance are able to use these products. We do not recommend using Superior Whey or M-Casein. Some customers can use Protein Synergy 5 if their intolerance is less severe. In the Naturals range, the WPI, Iso-Pea, SPI, Rice and Egg Albumen are all suitable. Amino Charged WPI 0.3g Lactose per 40g serve Iso Cuts 0.3g Lactose per 40g serve Protein Synergy 5 0.8g Lactose per 40g serve Superior Whey 1.2g Lactose per 40g serve M-Casein 1.8g Lactose per 40g serve

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GYM GURU AU SSI E MU S C21 LE G UR U | 21

TIPS FROM A

PRO Shoulder Warm Up Using Multi Position Free Motion Shoulder Raise KEY MOVEMENTS I make sure to warm up my shoulders properly since the rotator along with its tendons and ligaments are so unique and the most often injured joint in bodybuilding. Try this at the start of your next shoulder day. I do this warm up to move my arm in 3 different positions adding the resistance of the cable from the Free Motion shoulder machine. The Free Motion machine as you see, also gives me leverage to lean into the lateral. This really pumps the delts because Iâ&#x20AC;&#x2122;m contracting at an earlier point when raising my arm as opposed to standing straight and it eliminates cheating and swinging.

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KEY MOVEMENTS

When I come diagonal across my body I lead with my thumbs as opposed to palms facing down like the other two laterals. I cannot emphasize enough the importance of warming up your shoulders before blasting away when training not only delts, but chest too.

So it’s very simple:

traditional lateral raise front raise diagonal raise Then repeat until failure. That’s one set. *I do this to failure for 4 sets

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! d e r e v o c u o y We’ve got ack

ÂŠ Luke Wilcox | Dreamstime.com

Is folate the same thing as folic acid? NO. They are not the same thing and it is important to know which form is being added to your supplements, your greens powders or grocery items so you know what is likely to be happening in your body. They are not the same thing! Natural folate works very differently to the unnatural folic acid in efficacy, stability, bioavailability. 24 | AUSSIE MUS C L E GU RU

What is folate? Folate is an umbrella term that encompasses multiple forms of folates; natural/ synthetic; substituted/unsubstituted, oxidized/reduced and mono/polyglutamate forms of pteroyl-L-glutamic acid including the synthetic form of Folic Acid. Dietary natural folate is found in foods, it is a complex and variable mixture of folate compounds, such as polyglutamate (multiple glutamate molecules attached) conjugate compounds, reduced folates, and tetrahydrofolates. Folic acid is the oxidized water soluble form.

What is folic acid? Folic acid does not occur in nature it is created when natural folates are degraded during cooking and processing or is made synthetically. Folic acid is only found in our diet from the water that you boil or steam your vegetables with, in cups of herbal teas and in frozen vegetables that have been blanched before freezing and this unnatural folic acid comprises only 10 percent or less of folates in the diet. Folic acid needs to be converted back into the natural folate forms in the body before the body can use it. Synthetic Folic acid

is the primary form of folate used in dietary supplements or fortified foods. With supplementation and food fortification we can get a lot of folic acid and may be deficient still in the natural dietary folate complexes found in the plants and animals. Although folates are abundant in the diet, cooking or processing destroys these compounds. The best folate sources in foods are green, leafy vegetables; sprouts, fruits, brewer’s yeast, liver, and kidney also contain high amounts of folates.

More is not better. You need balance

In many cases, natural forms of vitamins are promoted to be superior due to superior bioavailability compared to synthetic forms. But that is based on the market perception that “more is better” and “superior absorption must mean superior activity” and “vitamins can only do good things or pass straight through if given in excess” but these beliefs have been proven to be incorrect. The actual fact is that natural forms are often safer and more effective as they have varied bioavailability depending on your body’s requirements. AU SSI E MU S C L E G UR U | 25

Article by:

Matthew Legge

Head of Research & Development – ATP Science

Vitamins can be toxic When made into a form that bypasses our body’s natural processes that prevent overdose and when they are supplied without the necessary cofactors then these synthetic vitamins can do a great deal of harm and not actually achieve the vitamin function for which they were supplemented. Overconsumption of folic acid can create problems in the folate conversion pathways and backlog the whole system creating bigger problems. This is worse when the

natural folates are deficient as the ratios are so far away from nature that the enzyme conversion pathways cannot cope. Furthermore, any enzyme defects in the conversion pathway means the folic acid hits a road block that it simply cannot pass and the unconverted folic acid accumulates. This unconverted folic acid is not useful as folate but has a vast array of biological effects of its own that can create side effects and do more harm than good.

Why use folic acid? Cheaper, more stable and better bioavailability In the case of folic acid versus natural folate; the natural folate bioavailability can be as low as 25 to 50% of that of the synthetic folic acid and synthetic folic acid has bioavailability of 100% and excellent stability. So, it is easy to see how and why folic acid is added to greens powders, used in food fortification, supplements and laboratory testing instead of going to the expense of extracting natural folate complexes (as it is impossible to synthetically recreate nature) from plants and trying to preserve them and test for the levels and ratios for the purpose of lab testing / studying or adding to foods or supplements that are going to be warehoused,

transported and ultimately cooked before consumption. As for the marketing of folic acid’s enhanced bioavailability and the added ability for folic acid to be absorbed intact; is not necessarily a good thing. Overloading the systems with folic acid adds extra burden to the conversion pathways and folic acid is not necessarily biologically active for methylation processes but is very active on other cellular targets and has been linked to many side effects such as tongue tie and respiratory problems in offspring, leukaemia, and cancers. It backlogs and competes with natural folate and can create folate deficiency signs and symptoms.

Why do we need folate anyway?

Folate (not folic acid) is essential for (essential meaning we can’t make it we have to consume it) •

DNA metabolism to make all new cells; folate deficiency is commonly associated with deficient red and white blood cells and mucosal gut lining.

•

methylation reactions - folate dependant enzymes methylate a wide range of substrates including lipids, hormones, DNA, proteins, xenoestrogens, endocrine disrupting chemicals, and other toxins for conversion and/or detoxification as well as for making nerve coating myelin sheath.

•

metabolism of several amino acids. Folate coenzymes are required for the metabolism of several important amino acids, namely methionine, cysteine, serine, glycine, and histidine.

•

Folic acid has no biological activity unless converted into the natural folate forms

Folic acid and folate conversion Folic acid and natural folates have to pass through various enzymes systems to be converted into the required 5MTHF form to be biologically active. These enzyme systems have limited capacity even in the healthiest of populations and in many genetic enzyme defects or in those with deficiencies of such things as vitamins C, B2 and B12 these enzymes systems can’t keep up with high doses of folic acid. 26 | AUSSIE MUS C L E G U RU

TURNING OWS C INTO ES V L CA

hat is the one body part that is the most controlled by genetics? Calves. Calves are stubborn for most simply because of Mom and Dad. You have other muscles that have insertions that can be a genetic ‘flaw’ by bodybuilding standards but they can still be manipulated. For example, high lat insertions are considered a flaw in bodybuilding but we’ve seen top pros like Dennis Wolf build incredibly wide backs despite higher lat insertions. Mr. Olympia Phil Heath overcame genetically narrow clavicles by adding slabs of muscle to his delts and that is how he can beat a more genetically wide Jay Cutler and Kai Greene...but calves...... there is no masking their flaws...or is there?

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Usually, bodybuilders with weaker calves have relatively higher calf insertions. Genetically you will see sprinters with relatively high calves and more fast-twitch muscle fibers. That’s great if one of the mandatories were sprints, but they’re not. The other problem for people with genetically high calves is that this lack of response of the lower leg has nothing to do with the response of the quads and hams so now the symmetry is thrown off. This same person with the stubborn calves can have quads and hams that grow just by looking at the squat rack, making their calves appear even smaller. Fortunately for them, calves are probably the least judged bodypart. It seems like judges are partial to the limitations of genetics.

Sure there are limitations. A person with high calves will not have calves that look like Eric Fankhouser and Christine Envall, however there is a way to develop them and remain competitive on stage in every bodypart, including calves. “High calves” is a general term but to be more specific, it refers to a higher gastrocnemius insertion. This is determined by how high the gastrocnemius attaches above the ankle. A shorter gastrocnemius will also mean that the individual has a longer soleus. The soleus is not as dense as the gastrocnemius, however, an emphasis on developing the soleus will add width to the lower calf region and when posed right (posing can create a different illusion of the physique), will give the illusion that the calves are not as “high”.

! s c ti e n e g d a b t a e b N You CA Calf workout: I. Seated calf raise: 5 sets 30, 25, 20, 15, 10 The soleus is the primary calf muscle that’s working when the legs are bent at 90 degrees or in a seated position. The soleus responds to high reps but with the high reps, you must stretch extensively between sets. The calves are used to working because they are stretched and contracted every step we take. They are used to a load because they carry our body weight. You almost have to over-train your calves since they are used to being worked. To really get a good burn and maximize the recruitment of every fiber of the soleus, I like to lean myself forward on the eccentric or lowering of my heels to get a deeper stretch. On the concentric I start leaning back, coming up half way then pausing for a second, then up all the way up and squeezing the calf as hard as you can. This half rep-pause-full rep will allow you to get deep into the dense calves. II. Donkey calf raise: 3 sets 10-12 reps This is second only to seated calf raises when it comes to hitting the soleus. The gastroc gets a good pump as well but in order to fully activate the soleus, do not cheat the range of motion. You have to contract at the highest point possible. A partial rep with weight that’s too heavy will only activate the gastrocnemius. III. Standing calf raise: 4 sets 10-12 reps As with the other calf exercises, the key is to utilise the full range of motion. To maximise the contraction, perform standing calf raises with your hips slightly back. If you stand straight or with hips pushed forward it is difficult to get a full contraction of the calf. When performing the exercise, drop your heels down as much as possible and feel the stretch in your calf and then contract up to the full peak of contraction, moving only at the ankle. Hold the contraction for 1-2 seconds. It is important to control the movement in the positive (concentric) and the negative (eccentric) motion. Make sure you don’t ‘hop’ or jump the weight up using your quads by bending your knees. Angle your toes inwards during the movement to put more emphasis on the outer head of the calf and the soleus. Angle your toes outwards to hit the gastroc more, especially if your genetics dealt you high calves with flat calf muscle bellies!

*I recommend training calves every other day because they recover extremely fast since they are used to being worked every step that you take. I also recommend training calves at the beginning of a workout to prioritize them. In order for them to grow they cannot just be a few sets after you destroy a bigger body part. You will not have the same focus and energy.

Calf Workout I. Seated calf raise 5 sets 30, 25, 20, 15, 10 II. Donkey calf raise: 3 sets 10-12 reps III. Standing calf raise 4 sets 10-12 reps

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HOW DO THE ANN TITONE:

I always struggled with being the smallest girl on stage. To me it was important to train major muscle groups such as shoulders, legs and back twice a week. I would train triceps and chest with shoulders once a week. I trained biceps with back once a week also. Abs and calves were something that I did every other day.

TA MARTIN:

My off season training is more focused on recovery now. Still double hitting my weak area, chest, but everything else once a week with legs split into front & back as follows: mon - quads only, tues - chest & biceps, wed - chest & triceps, thurs - hams & calves, fri - back & shoulders, weekends off. My only cardio is a 15 min warm up before each workout, elliptical or bike & stepmill mix on leg days. Rolling into pre-contest mode, I increase the warm ups to 25 min and add 30 min on the back end of each workout plus add an additional arms & and day on Saturdays.

CHRISTINE ENVALL:

My training split has changed a lot over the years, as I aged and discovered the body doesn’t recover as quick in your 30’s and of course 40’s compared to your 20’s. In my mid-late 20’s I had to train every body part twice per week, training 6 days on, 1 day off or it just didn’t feel like I’d done enough. My body had the ability to recover so fast, and any additional rest seemed redundant or even detrimental to progress. A typical split would be; quads/hams, delts, chest and bis, back & tris, then repeat. Coming back into the sport in my late 30’s I found it necessary to train either 5 days on, 2 days off (to fit lifestyle) or 3 days on, 1 day off, 2 days on, 1 day off (better for recovery) with legs only getting trained once per week. Heading into my mid-forties, and focusing on prioritizing bodyparts that need extra work such as bis and delts, I found that doing more volume and only 1 primary workout per bodypart per week was more effective. Quads, arms, delts, back, rest, hams & glutes, chest, rest – with some ‘touch up’ work for bis on back day and tris on chest day. For most of my competitive career my weight training splits would stay the same both on season and off season, just with the rest period between sets decreasing.

BRANDEN RAY:

My typical training split is centered around maximum recovery which leads to maximum performance. I alternate push and pull days and keep the same split pretty much from offseason through prep: quads, delts/ tris, off, back, chest, biceps/hamstrings, off, repeat. Notice that my off days are before the two biggest muscle groups, quads and back. Once again that’s to maximize my recovery which will maximize my performance in the gym. That day off also gets me 30 | AUSSIE MUS C L E GU RU

S O PR ? T I DO Q1. What’s your typical training split and is it different off season v prepping?

hungry to get back in the gym and kill those two big workout days! I believe that a lot of people run their bodies to the ground when prepping. Not only are you cutting calories, adding cardio, and drying, many competitors feel the need to train every day. That’s why most injuries occur during prep. The body can only handle so much. Rest and recovery is always essential to either growth in the offseason or preserving your gains when prepping.

ANN TITONE:

I would suggest definitely learning patience. Your body takes time to grow up, making sure you get with a knowledgeable prep coach will help in the process but it really does take time.

TA MARTIN:

My best training tip for anyone stepping on stage brand new is to write down and track everything - every workout, highs & lows, plus every single meal whether it was planned for or not. This way keeps you consistent and identifies any anomalies in your training program precisely.

CHRISTINE ENVALL:

Don’t expect perfection your first time on stage. Now that doesn’t mean slack off on your prep, it means that even working as hard as you can, you will not look like a Pro or even a top National level competitor. Don’t have unrealistic expectations about how much your body will transform once you start to prep. That also doesn’t mean don’t compete until you will look like a Pro on stage. If you take this approach you will likely NEVER step on stage. Step up on stage when you feel comfortable you will fit into the standard of the event you are competing. Most shows have a novice division that is for first time competitors or competitors who have not won a show, so go watch a show and see the standard you need to be. Make sure you are happy with how you look on the day of the show. After that you are supposed to critique how you looked and make the plan to look better than that next show (assuming you plan on competing again!)

BRANDEN RAY:

For someone stepping on stage as a new bodybuilder, my advice is patience! Unlike the other divisions, developing a pro level bodybuilding physique can take a lot longer as it requires muscle density and balance from head to toe and an extreme level of conditioning. Learn your body and don’t expect to be Mr. Olympia tomorrow. It takes some trial and error, just make sure your mistakes are not extremely costly and detrimental. You will be presented with many options to get faster or more extreme results. Be smart because anything instant can hurt you much longer than its gratification.

Q2. For someone thinking of stepping on stage in your division for the first time, what advice would you give them?

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

ANN TITONE:

As most competitors, different body parts “came in” at different times during prep. When shoulder veins, lower ab veins, quad separation, and finally rear inner thigh muscle were prominent I knew I was stage ready!

TA MARTIN:

You pretty much know you’re ready when the veins you usually see popping on your arms & calves start popping on your abdominal area & upper thighs!

Q3. How do you know you’re ‘ready’ to step on stage (what tell signs do you use to judge your condition?

BRANDEN RAY:

For bodybuilding I don’t use the scale or all those body fat measuring tools and devices. I use the mirror and the experienced eye of my coach Patrick Tuor and co-owner of International Protein and legendary IFBB Pro Christine Envall. It’s all about the conditioning of my lower back, obliques, hams and glutes. I carry low body fat year round genetically, but those areas are where I hold water and some fat. I’m not stage ready until those areas are diced. This year we are going a step further to thin out my skin and aim for striations in my quads. I think it’s important to set new goals for conditioning every show. It keeps me motivated to best my last package. 32 | AUSSIE MUS C L E GU RU

CHRISTINE ENVALL:

For most of my competitive career, my lower back (Christmas tree) was always the last place to ‘come in’, so I would hit that pose every morning on waking, to see if it was Christmas yet lol. Once it was in, I pretty much knew I could step on stage comfortably any time from then. When I first started competing it would be abs and thighs. It took about 3 shows and some extreme work to get my quads separated, but after that they would always be one of the first parts to show condition. My entire back has always been slow to get condition compared to other areas such as glutes and triceps, and in later years, after turning about 41-42, I found the side of my lower back, not just the erectors, started to retain stubborn fat. The key is to always check your problem area, not your ‘star’ area or genetically lean area. For some people this is their abs and they neglect to notice they don’t have glute/ham separation. AU SSI E MU S C L E G UR U | 33

NUTRITION UPDATE

ay W e t a r u c c A e r o M w e N A y it l a u Q in e t o r P g in s s of Asse

f the 20 or so amino acids used by the human body, nine are considered indispensable and must be sourced from the human diet for life.

Food marketed as protein-rich may be rich in amino acids, but it doesn’t necessarily mean that the protein has a high content of indispensable amino acids, they are in the amounts that humans require, or are well-absorbed. Protein quality measurement is an assessment of the ability of a dietary protein source to fulfil our body’s requirement for indispensable (or essential) amino acids. The higher the score, the better the protein meets our body’s.

A better way of measuring protein quality The Food and Agriculture Organization of the United Nations (FAO) has endorsed a new method of assessing the quality of dietary protein. The new Digestible Indispensable Amino Acid Score (DIAAS) method is more scientifically correct than the existing Protein Digestibility Corrected Amino Acid Score (PDCAAS) because it measures the 34 | AUSSIE MUS C L E GU RU

accurate digestion of amino acids rather than the crude protein levels measured by PDCAAS. Developed under FAO expert consultation by scientists from New Zealand’s Riddet Institute, the new method can accurately distinguish between proteins which were previously truncated (rounded down) to a maximum score of 1.0 using the PDCAAS method.

THE METHOD SINCE 1990: FAO guidelines since 1990 have recommended the PDCAAS method. PDCAAS involves calculating the ratio of amino acids of a food source against the amino acid requirement of a 2–5 year old child, based on the first limiting dietary indispensable amino acid within the protein – that is, the indispensable amino acid with the lowest content in a given protein. Using PDCAAS, the protein source is given a score with a maximum rating of 1.0 (or 100%) – anything above 1.0 is truncated because any excess protein consumed was thought to be of no value.

Amino Acid in the protein / Amino Acid requirement X Protein Digestibility = PDCAAS score truncated to max. 1.0

Why is DIAAS an important development? DIAAS is able to distinguish between protein sources PDCAAS previously classed as the same. This is particularly important in cases where proteins or protein ingredients are consumed in smaller amounts, for example for those with low-protein diets, malnourished populations, the elderly, and in medical applications. In these situations it’s important to know the un-truncated value of protein sources because any additional protein consumed is beneficial. In addition, when blending protein ingredients, it’s important to understand the true value of protein sources in order to formulate the ideal protein ratio.

THE NEW METHOD DIAAS shows the true value of dietary protein sources, and places dairy proteins firmly ahead of alternatives The new DIAAS method is more accurate than PDCAAS in many ways.

3. NO TRUNCATING OF SCORE: The DIAAS method more accurately describes the value of protein ingredients because it doesn’t truncate scores to a maximum of 1.0. DIAAS recognises the value of excess amino acids in a food or ingredient within the context of the entire diet, where an excess can make up for nutritionally incomplete proteins in other sources such as pulses and vegetables. Truncating to 1.0 has meant that superior sources of protein such as dairy have been nutritionally undervalued by PDCAAS.

1. SAMPLES FROM THE INTESTINE PDCAAS calculates the digestibility of a protein by looking at the levels of protein remaining in faecal matter. DIAAS samples from the end of the intestine (or ileum) to provide a more accurate measure. Sampling from the ileum is more accurate because faeces also contain endogenous proteins such as digestive secretions, mucus, cells, and bacteria which impact the measurement.

4. VARIATION IN AMINO ACID REFERENCE PATTERN PDCAAS rates protein sources against the amino acid reference pattern of a 2–5 year old child. DIAAS differentiates between the needs of infants and children with three reference patterns; 0–6months, 6 months–3 years and 3 years+. 2. INDIVIDUAL AMINO ACID DIGESTIBILITY Unlike PDCAAS, technology used in DIAAS can measure the digestion of individual amino acids, rather than just measuring digestion of crude protein. As a result, DIAAS is a more sensitive tool and paints a better picture of individual amino acid digestion.

Amino Acid in the protein/ Amino Acid requirement X Amino Acid Digestibility = DIAAS score (no truncation) CONCLUSION The FAO-endorsed DIAAS method gives a truer measurement of protein digestibility than PDCAAS, therefore providing a more accurate assessment of the nutritional quality of dietary protein sources. AU SSI E MU S C L E G UR U | 35

Â© Nejron | Dreamstime.com

STAYING

LEAN

ARTICLE BY:

Christine Envall

IFBB PROFESSIONAL BODYBUILDING 36 | AUSSIE MUS C L E GU RU

BULKING UP There is a lot of debate, and many opinions, on whether it’s best to stay lean in your off season or whether it’s best or okay to bulk up. When it comes to results, what is the best approach? Like almost everything in life, there is no simple answer. Depending on the individual, there can be a time for both during their time in the sport. Which is best depends on many things including short term goals, age, division competed and metabolism. After nearly 30 years training and about 17 ‘off seasons’ I have tried both bulking and staying lean, and possibly every variation in between. Here is a summary of my experience to help guide your choices for your next off season.

PLUS A GUIDE OF HOW TO DO EITHER

WHEN BULKING UP WORKS AGE Much more successful when you’re younger The body can tolerate carrying extra weight (and shedding it again) when you are younger.

BULKING IS RECOMMENDED WHEN YOU NEED; A PHYSICAL BREAK After a particularly gruelling training period where joints and tendons are feeling tired and sore • Carrying a little more bodyfat will protect joints and improve strength • A moderate bulking cycle may assist recovery from niggling injury • Potential to help get through a strength plateau

After 35, bulking should start to become less extreme

A MENTAL BREAK

After 35, any bulking should predominantly be done on ‘clean’ foods

Bulking up is the by-product of when a mental break is required (this can be at any age).

GOAL When extreme muscle growth in a relatively short period is required, this is normally when a bulking phase is useful This is generally earlier in your training career and coincides with being younger The goal term may be several years… i.e. first 4 years of competition someone may have a goal to achieve a certain contest weight so each season they do a heavy bulk to maximise gains The goal could be short term, one season, to make a ‘jump’ in progress (this might be more appropriate for a female competitor)

A lot of discipline is required to maintain a lean offseason (for most of us). There are times when we can benefit mentally from letting our hair down when it comes to eating… but this comes at the cost that there will be extra work getting the weight off again, there are times when it is more beneficial to have the break as you come back to the diet refreshed and motivated. The problem can be taking one of these ‘breaks’ when it’s just an excuse for being slack or bingeing. PERSONAL NOTE: If you feel unhealthy on a bulking cycle, you probably are…. it can be a good idea to have a 2-3 week ‘diet’ mid bulk (especially if it’s longer than 8 months) to keep yourself in check. AU SSI E MU S C L E G UR U | 37

Â© Victoria Shibut | Dreamstime.com

The minute your show is over is the minute the prep for your next show begins.

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HOW TO BULK UP 1. 2. 3.

Dirty bulk Clean bulk Planned bulk

1. Dirty Bulk Doesn’t need much explanation… pretty much eat what you like in whatever quantity you like… TIP: Try to still eat a regular number of fixed meals, perhaps even your contest diet, as the basic framework of your diet to ensure you get enough protein and then eat ‘whatever’ on top of that.

2. CLEAN Bulk Same principle as above but instead of eating ‘whatever’ your food choices still centre around highly nutritious foods such as chicken, beef, nuts, wholegrains, low fat dairy products Whilst the end result is rapid weight gain, the foods chosen are meant to minimise health risks such as high blood pressure, heart disease, diabetes, etc The foods you eat are more nutrient dense so in theory will support overall health and weight gain (as in, it’s possible to be in excess calories but mal-nourished if your diet is devoid of micro-nutrients, i.e. high sugar, highly processed foods). The same tip as above applies in terms of trying to keep some structure to your basic diet, however there is less risk of not meeting minimum requirements of quality protein, carbs and fats on this type of bulk.

3. Planned Bulk This is where the term ‘reverse dieting’ has somewhat been coined. Essentially the Planned Bulk is a diet designed to GAIN weight, hence the term ‘reverse’ diet…. (Somewhat redundant as a diet is whatever you are following, it is not necessarily a ‘weight loss’ diet)

I believe there are several ways to run a Planned Diet.

Less chance of undesirable changes like stretch marks or loose skin

A. Use the same method you did for creating your contest diet.

You can see improvements your body is making more easily

Decide how quickly you want to gain weight… recommend not more than 0.5kg per week, so increase energy intake 500 calories per day over your contest diet (the start point diet).

You generally ARE healthier (provided you are using a good diet to stay lean and not chemistry or under eating)

B. Use your start point contest diet but add 500 “free” calories per day

Less post comp blues (women particularly)

This means you have 500 calories to ‘spend’ on whatever you want. It might be consumed in one sitting or broken into little snacks, it’s up to you.

Other opportunities (promotional work, magazine work, sponsorship)

Might be the same thing or something different everyday With both these methods, continue until weight gain plateaus for 2 weeks in a row before increasing calories again. Usually do in 300 or 500 calorie increments until final bodyweight or condition is achieved. The key with this method is that you are still consciously following a set eating plan. Can be very useful for hard gainers, even more than a dirty bulk as often hard gainers when left to eat what they want don’t eat enough. STAYING LEAN Staying lean is more than just for looking good. We are involved in the health and fitness lifestyle so sometimes the reason we went to the gym (to look better) is forgotten in the journey to your ultimate physique goal. Sometime it’s nice to be in shape for more than just a few weeks a year around show time when you feel too tired to enjoy it. I’m an advocate for keeping bodyfat levels moderate during the off season and recommend this for anyone over 35, and anyone who isn’t going to directly benefit from a bulking cycle which was covered earlier. BENEFITS TO STAYING LEAN Better mind muscle connection in the gym Less stress getting ready for competition

One wardrobe

Better role model/advocate for our sport

HOW TO STAY LEAN The most obvious and easiest way to stay lean is to use the Planned Bulk method above (either A or B) but select a lower target weight and once that is reached, don’t continue to increase calories. A third method I employ myself is to follow my contest diet from Sunday dinner- Friday afternoon. Friday – dinner – free meal but generally make ‘smart choices’ Saturday – breakfast generally from diet – Lunch off diet – smart choice – Dinner off diet – smart choice, occasional treat, still keeping away from large amounts of carbs at dinner Sunday – breakfast from diet – Lunch – steak/vegetables – Dinner – back on diet The key here is portion size and food choice. Generally still eating the same framework of diet but with restaurant meals in reasonable portions. This style is a little less controlled than counting calories on the weekends and allows for being social. If weight is gained too much, weekend meals get stricter. Any of these methods makes the entire process of competing simpler as your contest start point is worked out and you are still in the basic routine. Bodybuilding is a lifestyle so it makes sense to follow it 12 months a year. AU SSI E MU S C L E G UR U | 39

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. Recently 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/

For those of you who love Iso Cuts - Don’t Fear Coffee Coffee has been unfairly demonized. The truth is that it’s actually very healthy. Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s and numerous other diseases.

Avoid Bright Lights Before Sleep When we’re exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin. An interesting “hack” is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening. This allows melatonin to be produced as if it were completely dark, helping you sleep better.

Just in case you didn’t know Make Sure to Eat Enough Protein Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low. Protein is particularly important for weight loss, and works via several different mechanisms. A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for latenight snacking. Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels.

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.

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FUNCTIONAL FITNESS

PRESEASON VS. H

ow often an athlete says to me, ‘I’ve just been smashing the weights and done a huge body of work in the gym to make sure I’m stronger this season’…. That’s great, but weight will stop a train, and swimming, riding and/or running with that added mass presents a whole range of challenges and risks. Your body needs to adapt to a ‘new normal’. As the aerobic training gradually gets longer and longer that mass disappears, but does the strength remain? Therefore, it is critical for endurance athletes to ensure the time they are spending in the gym is functional and

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purposeful for their sport. Building strength is a critical component to consistency and longevity in the endurance world, if executed correctly. If it’s executed poorly, it can have rather adverse effects. Timing is everything. There is little point doing an intense gym strength block during racing season, it only increases your chances of getting injured, decreases your performance during training and you’ll constantly feel tired and heavy. Racing season still requires maintenance and muscle recruitment, but nothing that will ‘hurt’

your performance on the track, in the pool or on the bike. During racing season, you want specific strength work to complement your program, not work against it. Save the heavy stuff for the preseason (or the ‘off season’ as some call it). Each racing season reveals strengths and weaknesses, the preseason is about addressing those weaknesses and building on your strengths. This will take many years, and frankly you’ll NEVER be without weaknesses. We can always get better. Take a marathon runner around a 3:30 finishing time. They want to take

that next step into the 3:20’s or maybe 3:15’s, what should they be doing during pre-season in the gym? A mixture of machine weight strength (leg press, glute extension, leg curl, lat pull downs and leg extensions) with some functional TRX core exercises over an 8-12 week period 3 times a week should see substantial improvements and noticeable gains. The issue can be the delicate balance between too much and not enough. It can take a few years to figure this out. Running will become harder in the short term. Primarily, you’ve simply lost that peak level of fitness, and secondly, you’re carrying a little extra

‘junk in the trunk’. Be patient, work with your coach and the adaptation period will take over, as you move towards racing season, fitness will increase and strength will become more maintenance focused. Then guess what? You repeat the cycle next season. Speaking from personal experience I’ve made some mistakes, after an intense 12-week strength block, my jeans no longer fit around my quads and let’s just say my glutes were perky. I struggled to find any running form as I came out of that strength phase and didn’t have a good racing season. The following year I dialled it all back around 20%, and had without doubt, the racing season of my life.

Here is an example of a Week 1 preseason strength program for an intermediate level endurance triathlete.

TYPE

REPS (undefined weights)

5-10 Mins Stretching and Mobility

N/A

5-10 Mins warm up on rower or treadmill

N/A

Leg Press

3 x 10

Lat Pull Down

3 x 10

Seated Row

3 x 10

Leg Extension Machine

3 x 10

Chest Press

3 x 10

Leg Curls

3 x 10

Chest Fly

3 x 10

Calf Raises

3 x 10

TRX Bicycle

2 x 20

TRX Hamstring Runners

3 x 10

TRX Single Leg Squats

2 x 10

5-10 Mins Stretching and Mobility

N/A

Before commencing any program, you should consult your local gym representative, experienced coach or PT. They will define your base level and conduct basic strength and mobility tests. Endurance sports are difficult, it’s demanding on your body and mind. Treat it with respect, if you’re looking to do your first triathlon and first marathon, ask yourself, can you do 10 single leg squats? If you can’t, that’s probably not fair on your body. It’s only a matter of when, not if that something will fail you. ARTICLE BY TIM BALLINTINE

RACE SEASON

AU SSI E MU S C L E G UR U | 43

e v o r p m i o t s Tip

g i b r u yo

e e r th

s t il f

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ARTICLE BY:

Chleo Van Wyk (B.ESSc)

AUSTRALIA’S STRONGEST FEMALE POWERLIFTER

Tip: The Pre-Squat Primer It is important to switch on your central nervous system (CNS) before squatting, because you’re only as strong as your nervous system allows you to be. Certain explosive exercises and plyometrics can be CNS primers. Do them before hitting the big lifts and they’ll aid in unlocking your true power and strength potential. Do this primer superset before you squat and you’ll be ready for any squat workout! Explosive exercises and plyometrics such as: Alternating Medball Side Slams + Explosive Vertical Jump

• A1. Alternating medball side slams, 2- reps per side • A2. Depth vertical jump from box, rep Do 2-3 total supersets with 30-45 seconds rest between bouts. This CNS primer superset creates and activates core stiffness. It’ll also elicit a powerful stimulus in the vertical plane of motion.

How to Do It The side to side movement of the medball slams places the body in a position that’ll recruit more stability through the other muscles of the core, like the internal and external obliques, which are huge players in creating a heavy brace. With this variation you’ll activate motor units for the purpose of translating stiffness and performance into the big lifts. Do 2-3 alternating slams per side, driving the ball down to the outside of your toes as explosively as you can. Focus on getting full triple extension of the ball up overhead and triple flexion upon driving it into the ground. Quality trumps quantity here, so low reps and high intensity is warranted. After the slams, move directly into the vertical jump, which complements the squat pattern. Use the box to create force and elicit a strong neuromuscular response before stepping into the rack. For these jumps, explode up with maximal force production off of the floor and reach maximal height while sticking the landing in an athletic stance. This will ingrain the movement after each jump. Do 2-3 supersets with enough time between bouts to come close to full recovery and avoid a pre-fatigued state, which is a major problem with ramping up too much volume in the pre-training sequence with plyometrics. With these supersets, less is better. AU SSI E MU S C L E G UR U | 45

Tip: The 6-Second Trick for a Bigger Bench Press A fast way to increase force production on the bench press.

Increase Force Production 1. While the bar is still racked, take your regular bench press grip on the bar, but don’t unrack it yet. 2. Now pull down as hard as you can on the bar, trying to bring it to you. Brace yourself so that you won’t come off the bench. 3. Hold that contraction for six seconds 4. Relax for 5-10 seconds, then proceed with your bench press set.

You’ve just increased force production and you’ll very likely get more reps or hit a new PR.

How to Do It Pulling down on the bar will result in a maximal static contraction of the antagonist muscles of the bench press. Remember, antagonist muscles are the muscles with the opposite function than the target muscle. In this case, we’re about to press, so we use a pull for the static contraction. This is called the “antagonist pre-contraction” method. Research has found that a brief, maximal voluntary contraction of the antagonists immediately prior to a movement increases the force production of the agonists. It’s been shown that the pre-contraction of the antagonists counters their subsequent inhibitory effect, which will facilitate the action of the prime movers and synergists. Caiozzo et al. have even concluded that “a strength training program that employs the pre-contraction technique is more effective for increasing low-velocity strength than only training the prime movers.”

s the prey lo p m e t a h t g program in in a r ing lowt s h a t e g r c n e in r r o f “A st e re effectiv o m is e u iq n h c overs.” m e im r p contraction te e h t training ly n o n a h t h t g velocity stren

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Tip: Do this Before Deadlifting If you prime your CNS before a big deadlift, you’ll easily lift heavier and feel great doing it Explosive exercises and plyometrics such as: Twitchy Jumping Jacks + Medball Slams + Horizontal Jumps

• A1. Twitchy jumping jack, 3-5 reps • A2. Explosive overhead medball slam, 3-5 reps • A3. Depth broad jump from box, 1 rep Do 2-3 total supersets with 30-45 seconds rest between bouts. Because the deadlift is a relatively “slow” movement to the naked eye, it’s easy to forget that this lift needs to be explosive if you want to get stronger. But since the deadlift is known for being a backbreaker, people gravitate towards doing passive prehab work on their spine, hips, and shoulders to prepare for pulling, which is exactly what not to do when trying to train explosively with maximal torso stiffness. Instead, match the deadlift with a neural primer that helps create maximal stiffness at the core while generating an immense amount of force output and fiber activation.

How to Do It The first movement in the giant set is the jumping jack that’s performed with twitchy explosiveness in and out of a lat stretch in the overhead position. The lats are some of the broadest muscles in the body with huge splaying attachment points throughout the back of the rib cage, lower back, and pelvis. You need them for deadlifting. By tapping into their activation you can help achieve better stiffness in the shoulders and torso during pulls. Stick with 3-5 fast reps, coordinating the feet with the arms up overhead. The deadlift is based on a hip extension movement pattern, so you’ll also need to train it with CNS primer movements. The overhead slam is the perfect way to train triple extension (hips, knees, and ankles extending) in a coordinated fashion. The slam also requires you to be explosive in the overhead position, which places an emphasis on both the lats and torso. Focus on fully extending the ball up overhead with the entire body and coming into a powerful flexion to slam the ball as hard as you can into the ground for 3-5 reps with maximal velocity. The final step is to do a depth broad jump. This is a hipdominant jump which complements the deadlift (a hip hinge dominant pattern). By starting your jump on a low box about 2-5 inches off the ground, you can create kinetic energy and accentuate the stretch reflex of the lower body to trigger a strong neural response. This depth drop will fool the body into being more explosive than it is naturally. You’ll only need a single jump at the end of each of superset, so keep quality and effort high. AU SSI E MU S C L E G UR U | 47

SPOTLIGHT ON What do you do professionally? NSW Sales Manager for International Protein.

What division do you compete in? I originally started out in Men’s Fitness, but now bounce between Men’s Physique/Muscle Model Tell us about your contest history June 2014 WFF/NABBA International Championships Men’s Fitness (1st)

June 2014 WFF/NABBA Southern Hemispheres: Men’s Fitness (4th) June 2015 WFF/NABBA International Championships: Men’s Fitness (4th) June 2015 NABBA/WFF Southern Hemispheres: Men’s Fitness (3rd) October 2015 IFBB VIC Championships : Men’s Physique October 2016 WBFF Gold Coast: Muscle Model What got you into competing/ what made you decide to compete? I was managing a few supplement stores a few years back and at the time my boss Michael Vecchio (who’s also a prep coach and now one of my closest friends) floated the idea of putting me on stage. Before that, I’d honestly never considered it. So we aimed for 2014 and the rest is history. I guess once you do one, the itch never goes away. To this day, I’m still work closely with Michael. When I was living in Melbourne, we’d train together 1-2 times a week and still to this day, although I’m now a Sydney sider, we touch base a couple of times a week to catch up, discuss my food, make necessary tweaks and work closely together to put a plan in place that will keep me in good stead in the coming 6-12 months.

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What was the most memorable thing about your first show/ competition? The whole prep process was incredibly memorable and a huge learning experience in itself. But on show day, I’ll never forget walking out onto the stage and seeing a sea of white t-shirts with my face printed smack bang on the front. One of my best friends secretly organized personalised t-shirts for all my friends and family to wear and handed them out to everyone at the show. It was incredibly endearing and incredibly cringe-worthy all at the same time. If you ever see a photo of yourself you’re not quite happy with, just be thankful that it hasn’t been zoomed in on and sprawled across your Auntie’s chest. Trust me. Where do you train? I recently moved from Melbourne to Sydney and found that Fitness First (Kings Cross/Darlinghurst) was the most convenient for what I needed, but I also like to change up the scenery and head to City Gym or Golds Gym Miranda when I can. Whenever I’m back in Melbourne, I train out of the new Iron Addicts Nitro Gym in Heidelberg. How long have you been weight training? I initially started hitting the gym when I was around 16 years old. I was part of an exchange trip to France with my Year 10 French class. I got home and hated the way I looked in all my photos, I felt like I’d gotten to a point where enough was enough and needed to change for the better, so I joined the gym and started training recreationally purely to lose weight and feel better about myself. From there, I lost around 15kg and slowly gained a love and appreciation for weight training. It’s been almost 11 years since I first set foot in a gym, but I’d say I’ve been weight training seriously for about 4-5 years. Did you play other sports/other activities before bodybuilding? Not really. As a kid used to swim and play tennis, but during my teenage years I was pretty inactive. I look back on those years and wish I was more sport oriented, but at the same time, I’m glad the wake up call I got when I was 16 and led me to where I am today. What is your competitive goal – short term and long term? Since my last show in October 2016, I’ve wanted to have a good break from the stage (at least 12 months) just to focus more on other things currently taking

place in my life. You can never fully appreciate the process and what you put your body through physically and mentally, until you take a break from it. But when I do jump back on stage, the goal is to take out first place in the WBFF Muscle Model (short division) and once that’s been crossed off the list, the ultimate long term goal would be to become a WBFF Pro. 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? The more you prep, the easier the process becomes. The last show I did was the WBFF Gold Coast Championships in October 2016 and I must say, that I’ve never had a more enjoyable prep and as much fun as I did when I jumped onto the WBFF stage. I went into this prep with the mindset that I was going to do things my way. In years passed I isolated myself from friends and family, stopped going to social events leading up to a show and would blame my mood swings on the fact that I was constantly

that you had a lot more room to move with tweaking your food and even at 1-2 weeks out, I wasn’t feeling hungry or constantly counting down until my next meal like I had felt during previous preps. Breakfast usually featured egg white with either oatmeal or brown rice, then throughout the day my main protein sources would consist mainly of chicken breast and white fish, with a steak usually as my morning tea. Carbs were plentiful and I’d rotate between brown rice and sweet potato with my lunch and pre-workout meals, with good cup of basmati waiting for me with my post workout meal. My final meal of the day was always the one I’d look forward to the most, because I’d generally alternate between a big batch of scrambled eggs or freshly cooked steak with salad and avocado. All in all, everything came together as we had planned, and although I didn’t land a Top 3 placing, it was the best I’ve looked, the best I’ve felt and the happiest I have been leading up to the show. Remember, you don’t always need a trophy or a medal as a measure of your success. Who inspires you? My parents. Everyday for the last 27 years, they’ve gone above and beyond for me to give me the best possible life I could have. The person I am and everything I have in my life, I owe to them. What motivates you? The fear of failure and being second best. It’s amazing how quickly that can get the motivational juices flowing!

hungry and tired, just because I was competing and in the competitors eyes it was ‘acceptable’ to do so. For this prep, I’d made conscious decision to not let my prep dictate my mood or my lifestyle. I wanted to keep it as normal as I possibly could without it negatively impacting on myself and those around me and I believe that was the crucial factor that helped me cruise right through until the early weeks of October. I would train 5 days a week, focusing more on single body parts each session, with abs hit 2-3 times a week and the bulk of my cardio being done in a fasted state before breakfast 4-6 times a week. From about 8 weeks out, a few post-workout cardio sessions were added in. In regards to food, I guess I was pretty lucky in the sense starting off the prep with a reasonably high caloric intake, meant

What’s one supplement you can’t live without? International Protein Protein Synergy – it’s just such a comprehensive blend that it’s the perfect post-workout choice, suitable before bed and the one thing I always pack with me, whenever I’m travelling or on the road. Choc Banana is absolute heaven and Turkish Delight is another favourite of mine – It’s pretty much an anabolic liquefied version of a Cherry Ripe. Favourite ‘diet’ food? Nothing beats a big bowl of oatmeal with protein powder, blueberries and natural peanut butter. Favourite exercise? Incline DB chest press. Favourite ‘cheat’ food? Clean cheat – Sushi or pasta Dirty cheat – Pizza and freshly baked carrot cake. AU SSI E MU S C L E G UR U | 49

SPOTLIGHT ON What do you do professionally? Accounts receivable and office manager at International Protein. What division do you compete in? Women’s Physique division . Tell us about your contest history 2013 NSW Title 1st place women’s bodybuilding 2013 Australian/National Title 1st place women’s bodybuilding 2014 NSW Title 1st place women’s bodybuilding 2014 Australian/National Title 1st place women’s bodybuilding 2016 QLD Title 2nd place women’s physique 2016 South Pacific/Oceania Title 1st place & Pro Card Winner What got you into competing/ what made you decide to compete? My dad actually. When I was young I remember my dad as being was super fit, weight trained, watched what he ate. We owned a gym under our house and I used to use the declined bench as slippery slide while he trained. He unfortunately passed away from Cancer when I was eight. Being very much a daddy’s girl the gym is where I feel that connection to him.. that’s where I have the fondest memories. That’s how I got it in my head to be bodybuilder. As time went on, the more I trained, the stronger I got mentally as well as physically. I thought wow I’m ready to do this. I have never doubted myself so I told a few people at the gym I wanted to be a body builder with the IFBB and I don’t think the believed me lol or if they did they tried to talk me into a different federation.

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Being stubborn and super competitive, I knew what I wanted and if I was going to compete it was going to be against the best and I was going to be best. I haven’t looked back since that first show. And here I am. My dad instilled in me that there is no point being half arsed. What was the most memorable thing about your first show/ competition? Meeting the other competitors and realising I was a part of something special. The IFBB is like a family and that’s how I met a lot of my closet friends now. Where do you train? Sanctuary Cove Golf & Country Club How long have you been weight training? I have been weights training for about 7 years. Did you play other sports/other activities before bodybuilding? I played a lot of sports before bodybuilding but mainly tennis. I still play to this day and love it.. I do get asked a lot whether it interferes with my training. But I find it the complete opposite. Unlike most bodybuilders I’m physically fit because of it. Being fit I can move better, I get more reps, out lift heavier... I’m just healthier all round and its great!

piece one is never really happy with what they see, but I was happy with the huge improvements I had made in my year off stage. I was ill the night before the Pro -Qualifier and struggled to get any food in but was lucky enough to have done the work running in that it did not affect my placing. I had been training well running into the show, in fact I had increased the reps and weight lifted on every exercise , this made me feel confident in what I would bring on the day of the show. With prep I normally start 12 weeks out, this is enough time for me as I have a very fast metabolism. I eat the same foods and ratio of carbs, fats and protein off season or in comp prep, I just adjust the amount I eat to bring my weight down as required. I believe in eating nuts, fruits, fish, chicken a good mix of health foods when dieting so I don’t really feel I’m missing out on anything and this keeps me healthy as well.

Who inspires you? Within my sport.. Anne Freitas is my number one.. Like myself she went from Female bodybuilding down to Women’s physique, she’s a mother, wife and to me still feminine. Everything that I strive for. Her Body is unbelievable and is at the top of her game.. She’s where Im striving to be.

What is your competitive goal – short term and long term? My competitive short term goal is to compete in the 2018 IFFB Pro Omaha & Toronto Pro shows. I’m hoping in the next 2 years I can work my way into the top 5 placings. My long term goal is to work my way into the top 3 winners circle and be recognised as a true threat to win any show I enter. 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? The last show I did was a Pro Qualifier so I knew I would have to bring my best package if I had a chance to take home a win and Professional status as well. I feel the look I had on -stage was the best I have shown but still could have been better and will be next time people see me up there. As with most people that compete and make their physique their master

nuts , I tend to reduce the amount of carbs eaten as the day goes on. My training is 5 days a week, Monday to Friday and I have the weekends off but do play Tennis on the weekend and do cardio. My split is pretty simpleMonday- Legs Tuesday- Chest Wednesday-Delts/ Traps Thursday- Bi’s/Tri’s Friday- Back and a little hamstring and overall body training. I find this works perfectly for me and I always need the 2 days off to recover. I train 4 sets 10-15reps and quickly, normally 4 different excises per muscle group. If at the end of a training session I have no fuel left in the muscle group I’m working I will do a little high rep work on that muscle group until I feel I have worn it out. This style seems to help my keep my joints moving well and tendons in good shape.

What motivates you? I always want to be better and I put 100% into everything I do. Even though it’s strange to say, motivation isn’t always a key, I’m about just getting the job done.

When setting out my eating plan I will split my meals into 6-7 a day , I start the day early 4am for 30min cardio (walking my dog) then breakfast and off to training. I train around 5:30am until 7am then have an after training meal within about 15min of ending my training session. This meal is normally an orange and a serve of Amino Recovery, then I eat again at about 9am and so on through the day. My dinner is normally grilled chicken or swordfish with salad and some pine

What’s one supplement you can’t live without? International Protein Amino Recovery without a doubt!!! I have this 7 days a week.. whether it’s straight after training during the week or tennis on the weekends. I don’t think I could train so hard day in day out without it. Favourite ‘diet’ food? Grilled sword fish and salad... omg it’s amazing!! Favourite exercise? Barbell shrugs and rear delts on the cable cross overs. Favourite ‘cheat’ food? I have this favourite Italian restaurant that makes the best ravioli with truffle butter or anything with Nutella. AU SSI E MU S C L E G UR U | 51

ne trend I have noticed more in the past 5 years as a trainer in gyms is the re-emergence of people misusing many advanced techniques. The most notable is that of super setting and giant setting. This is the practice of combining two or more exercises without any rest periods in between. Two exercises are called super sets; three tri sets and any more are generally known as a giant set. For those trying to achieve better muscular development and strength, I believe these methods are the least effective and if anything, they are counterproductive for achieving these goals, or at least they are being used in what I believe is the wrong manner and are definitely not the best method, especially for novice and intermediate trainers. It is widely known that the simplest and most effective way to grow muscle tissue and to increase strength is to implement the progressive overload method. In simplest terms, you need to try to lift heavier within a required rep range over a preferred set scheme. That is for example if you fail at 10 reps on 80kgs on the incline barbell press, then your goal should be to either increase the weight to say 85kg and aim to reach 10 reps, and if you fail at 8 then to perform that weight again in that workout or the following time you perform that workout with the goal of getting 10 reps out. Now you will need rest between sets so that you can be physically and mentally ready to perform the next set, and then the following exercises in your given routine. Now, try to do an all-out set on an incline barbell press then superset it with a dumbbell flat press, there is

no way can you put the same effort into the dumbbell press. Firstly, you are hitting similar muscle groups, but also because you have fatigued your stabilisers. You have lost the opportunity to give full effort on the second exercise. Now you may say that you are extending the set or putting continuous tension on the muscles being exercised but you are sacrificing either weight, range of motion or form in the process. Unless you have years of experience and great recuperative powers then you wonâ&#x20AC;&#x2122;t be making the best progression towards your required goals. Itâ&#x20AC;&#x2122;s become trendy to do cable circuits for shoulders, or arms with three or four pointless exercises whilst bopping up and down to the beats youâ&#x20AC;&#x2122;re listening to, staring at yourself in the mirror, filming yourself and ignoring the six people waiting to use the cable station. All you are doing is pumping the muscle with blood and not making any structural changes to the muscles targeted. I can do that by just

Exercise 1 Exercise 2 Exercise 3 Exercise 4

flexing my muscles. The guy doing the heavy military presses in the corner of the gym is making way more progress than you are. Super setting antagonist (opposing) muscle groups makes more sense. If you perform a heavy set of barbell rows for back with a set of flat bench press for chest, then you are hitting totally different muscle groups, but again I feel grip and cardiovascular fatigue would hinder your bench press. Again you would be better off having a rest between the two exercises, if your goal is best exercise performance and hence better muscular development. Now, what if you are time poor and need to get your session done ASAP? Utilising a super set or giant set method would make sense but you can be smart in your exercise choices. For example looking at a chest workout, I would place exercises with most need for stabilising first to least and also scattering the exercises where you need to use recruiting muscles (triceps).

Incline Dumbbell press Flat Dumbbell flyes Seated Machine presses High pulley cable flyes

Now I still feel that the anterior deltoids are going to fail before the pecs get the full benefit but this is better than the following as the triceps would fail way before the pecs and delts.

Exercise 1 Barbell Bench press Exercise 2 Incline Dumbbell press Exercise 3 Seated Machine presses Exercise 4 Flat Dumbbell flyes

You would probably benefit more from performing one single exercise which has the most muscular recruitment for a total of 10 heavy working sets (i.e. to failure) than mixing a bunch of exercises. I have personally found even short rest breaks cause poor performance. Now I’m not saying for you to rest for 5 mins between each set but enough to at least catch your breath and composure for the next movement. I have watched experienced trainers performing giant sets and they are lifting half the weight they are capable of. This makes no sense to me as their form becomes loose and their load isn’t there either. I think advanced techniques like drop setting, where you reduce the weight in increments, is a better option to get the most out of a set, but again here you need to be at a level where you are not relying on the drop but using it once you have hit failure. Another one of my personal favourites is rest-pause training on large compound movements such as barbell and machine presses. In this technique, once you have failed or nearing failure on a set you stop at the rest point and pause for 10-15 seconds then aim for one to two reps. After all is said and done I believe the optimal training technique for the beginner is what has been a proven method for generations of bodybuilders and strength athletes and that is the simple technique of progressive overload. Most advanced techniques are best left to the advanced trainers as a means of increasing intensity or breaking boredom. To achieve change the body needs a reason to transform and that is from stimulating change on the structure and metabolism, by progressively increasing the load on the muscles whether it is to build or “tone”.

ARTICLE BY:

Arash Samali

PT & competitive bodybuilder AU SSI E MU S C L E G UR U | 53

Chocolate Protein Sandwich Biscuits

Ingredients –

4 tbsp Vitafibre Syrup / IMO syrup

–

2 tbsp cacao powder

–

4 tbsp International Protein M-Casein Rich Chocolate flavour

–

3 tsp International Protein Pro Nut High Protein Spread in Original Roasted and/or Ultimate Chocolate

Method 1.

Mix the syrup, cacao powder & protein (the mixture will be quite sticky)

Spoon the mixture into a piping bag or a sandwich bag with the corner cut off

Pipe into 6 cookie shapes on a baking tray lined with baking paper and flatten them so they are quite thin

Bake in preheated oven for 5 mins at 200oC

Allow to cool

Spread a tsp of Pro Nut (either flavour) onto one biscuit and sandwich together with a second biscuit

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Prep time 5mins Cook time 5mins

Muscle Protection Formula Maintain Positive Nitrogen Balance and improve overnight recovery with the unique combination of naturally occurring slow-release, muscle sparing amino acids found in M-Casein.

www.international-protein.com

GYM GURU

1.25kg & 3kg pails

For more information email: info@international-protein.com

Available in delicious Rich Chocolate, Banana and Vanilla flavours from leading International Protein stockists.

e Protein s a e l e R e Casein • 30g 1T0im0% Micellar • tamine u l G n i h ee rally Hig u t a N • • Gluten Fr

Choc BERRY

MARBLE CAKE Cake

Ingredients –

½ cup coconut flour + 2 tbsp coconut flour

–

½ cup International Protein Amino Charged WPI Strawberry

–

– – – – – – – –

½ cup International Protein Amino Charged WPI Chocolate

2 tbsp cocoa unsweetened

⅓ cup granulated sweetener ½ tsp salt

¼ cup melted coconut oil 1 cup water

5 large eggs (3 whole 2 whites)

Few drops red food colour (optional)

Ingredients –

1 tbsp Nativa Icing Sugar

–

1 tbsp cocca

– –

Combine ½ cup coconut flour, cocoa, granulated sweetener, salt, baking powder, melted coconut oil, water, whole eggs and egg whites. Mix until smooth.

Divide mixture in half, placing in two separate bowls.

Add the extra coconut flour, red food colour and Strawberry protein powder to one half. Mix to combine.

Add the cocoa and chocolate protein powder to the other half. Mix to combine.

Pour the chocolate batter into a small round cake tin lined with baking paper. Pour the strawberry batter on top of the chocolate. Swirl as desired to create a marble effect.

Bake at 180oC for 30-35 mins.

Combine all the frosting ingredients and spread over cooled cake. Decorate with fresh strawberries.

2 tsp baking powder

Frosting

–

Method

4 tbsp water

2 tbsp low fat spreadable cream cheese ¼ cup International Protein M-Casein Rich Chocolate flavour

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Delicious Chocolate, Vanilla, Banana, 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

Amino Acid Enhanced Formula With 35g of high quality whey protein per 40g serve, Amino Charged WPI is the most delicious “whey” to boost protein nutrition and recharge your system every day. Whey Protein Isolate boosted with natural Whey Peptides and super-charged with the maximum legal amounts of L-Glutamine and L-Arginine.

hnology c e T y r e o Recov n i m eptides A P d y e e c h n a W • Adv • WPIlpultuasmine & Arginine • AddreedeGfor Rapid Absorption rF Stabilise

•

www.international-protein.com

AU SSI E MU S C L E G UR U | 57

HIGH PROTEIN VEGETABLE HUMMUS

Ingredients

Method

–

400g can of chick peas (drained) – reserve ¼ cup liquid

–

2 SCOOPS (60g) International Protein Naturals ISO-PEA Natural

Combine water and chickpea liquid in a bowl, then whisk in International Protein Naturals ISO-PEA Natural using a fork until a thick paste forms.

–

1 cup water

–

2 large carrots (chopped and steamed)

Place chickpeas, chopped steamed carrots, Tahini paste, garlic, lemon juice and ISO-PEA mixture into a food processor or blender.

–

5 tbsp (135g) Tahini paste

Process until the mixture forms a smooth paste.

–

1 large clove garlic, crushed or 1 tbsp fresh garlic paste

Serve with toasted pita chips or other wholegrain chips.

–

⅓ cup lemon juice

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NOTE: Hummus can be served to accompany chicken, or stirred over steamed vegetables for extra flavour.

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 â&#x20AC;&#x201C; Pea Protein Isolate

Vegan Protein/Dairy Free

Highly Bio-available Vegan Protein

Hydrolysed Whey

WPI â&#x20AC;&#x201C; Whey Protein Isolate

Easily Digested Protein

Rapid Absorption High Protein

LAL HA

I TRAL

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

ÂŠ Maksim Toome | Dreamstime.com

E R U FEAT ENT M E L P P SU

> Synergistic Protein Matrix; Hydrolysed WPI, WPI, WPC, Egg Albumen, Casein (from Micellar and Calcium Caseinate)

> Rapid, Medium & Sustained Release Proteins > Balanced Amino Acid Profile for muscle growth and retention > Gluten free

Complete growth formula 60 | AUSSIE MUS C L E GU RU

WHAT IS PROTEIN SYNERGY 5? It is a balanced high protein supplement that uses 5 proteins (actually 6, as we now use both micellar casein and calcium caseinate in the blend). Protein Synergy 5 was the first product developed by International Protein. By using a range of different proteins to create this product, it becomes a very powerful product in that it contains all the benefits of each different protein. All proteins have their strengths and weaknesses from a nutritional and functional stand point. Stacking proteins eliminates the weaknesses with another proteins strength. Each type of protein has its own unique amino acid profile and digestion rate which works synergistically in Protein Synergy 5 to give you the best all-round protein for muscle growth and recovery.

WHAT ARE THE PROTEINS IN PROTEIN SYNERGY 5? Hydrolysed Whey Protein Isolate (Whey Peptides) – Ultra rapid release, pre-digested for immediate absorption Whey Protein Isolate (WPI) – Rapid release, highest protein content Whey Protein Concentrate (WPC) – Fast release, high in natural immune factors and antioxidants Egg Albumen (Egg White) – Medium release, great whole food amino acid profile Micellar Casein & Calcium Caseinate – Very slow sustained release, up to 7-8 hours in duration

HOW DOES PROTEIN SYNERGY 5 WORK? Protein Synergy 5 is a source of quality protein to support the body’s nutritional requirement for protein. It works by delivering a constant supply of essential amino acids into the bloodstream for a period of hours, ensuring a high positive nitrogen balance (PNB) is maintained for maximal muscle growth. Almost immediately it starts providing your body with di and tripeptides from hydrolysed whey protein isolate, the most rapidly absorbed protein available. These same peptides start the muscle building process by stimulating the liver to produce anabolic growth factors that stimulate muscle growth. WPI, then WPC step in and take over the supply of amino acids and whey factors to the body. WPC provides the amino acids required to produce higher levels of glutathione within the body. Glutathione is a powerful antioxidant that exerts immune boosting effects on the body, helping to protect it from oxidative exercise stress that can hinder training progress and diminish muscle gain. Being more slowly digested than whey but quicker than casein, the original protein ‘gold standard’, egg white albumen continues the supply of muscle building amino acids, while casein begins its slow release of amino acids for up to 7 hours. Not only does casein’s slow transit time prolong the body’s PNB but it also increases the absorption rate of casein’s amino acids, including muscle sparing glutamine, threonine and arginine.

WHY CHOOSE PROTEIN SYNERGY 5? YOU WANT:

JUST ‘ONE’ PROTEIN THAT MEETS YOUR NEEDS

YOU WANT:

TO MAINTAIN OR BUILD LEAN MASS

YOU WANT:

A PROTEIN THAT TASTES GREAT AND FILLS YOU UP WITHOUT BLOATING

YOU WANT:

A PROTEIN TO USE AT NIGHT OR THROUGHOUT THE DAY

YOU WANT:

A VERSATILE PROTEIN THAT IS SAFE FOR TEENAGERS

YOU ARE:

LOOKING FOR A PROTEIN WITH A VARIETY OF PROTEINS (GREAT AMINO ACID PROFILE)

SUITABLE FOR: ACTIVE PEOPLE (TRADIES), MODERATE TO HARD TRAINERS AND ATHLETES

High Protein ~ Mixes instantly ~ No Aspartame ~ Gluten Free AU SSI E MU S C L E G UR U | 61

Lee- Anne

Temnyk

Stepping up to the Pro Stage

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WINS Omaha Pro!

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How can we help you? Call +61 7 5540 8140 sales@prestigeblending.com

Contract Blending & Packing Solutions

Get the flexibility and professionalism your food company needs

• Concept and Market Placement • Development of Formulation, Flavours & Nutrition • Premixes and Speciality Ingredients • Blending • Packing and Labelling • Warehousing & Logistics • Export At Prestige Blending, we endeavour to develop and manufacture products of the highest quality for both international and domestic markets through an innovative and streamlined approach.

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