IRONPINOY
Bodybuilding & Fitness is the foundation of all Sports
2010 Vol. 2 Issue 1 www.ironpinoy.com
FITNESS LIFESTYLE AND LEISURE
Slimmers World
2009
GREAT
BODIES
Christine Hermoso & Christian Tan
BATISTA HARDGAINER MUSCLE
BUILDINGPart 1: Nutrition
YOGA IS LIKE SEX
Selling Exercise & Fitness CDO Fitness & Exercise Seminar 2009 Clash of Titans
Khay Rosemond
Philippine Bodybuilding and Fitness Association in Kuwait (PBBFAK) ISSN 1655-6836
Jason Rameses Dingle Powell
Contents 0110 Events 8
Batista Feature
19 2009 Slimmers World Great Bodies 44 Beauty and Wellness Expo 46 2009 Clash of Titans 47 CDO Fitness and Exercise Seminar
Features 13 Fundamental Concepts in Seling Exercise and Fitness 14 Rameses Bringin it to the Next Level 26 Interview with Natural Pro Bodybuilder Jason Powell 28 Khay Rosemond 33 Yoga is like Sex 34 Corporate Musclehead featuring Lawrence Sahagun 36 Hardgainer Muscle Building: Part 1 Nutrition 44 WADA CODE
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Slimmers World
2009
GREAT
p44
BODIES p19
HARDGAINER MUSCLE
BUILDINGPart 1: Nutrition Male Writer Of The Year - Roger Lockridge Chosen as male writer of the year for his outstanding contributions and quality to represent the fitness world and Bodybuilding.com
p36
Regulars 4
Letters
6
News & Events
20
Posing 101
38
What’s New
55
Where to Buy
Confederate p120 Fighter p38
p28
KHAY ROSEMOND www.ironpinoy.com
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Letters
Share your views and opinions to fellow readers and enthusiasts in every issue.
Bodybuilding And The Olympics: An Ongoing Controversy by Jean Littman
The debate on whether bodybuilding should be an Olympic sport has been raging for years amongst the bodybuilding community and those interested in the Olympics. Ardent fans argue that weightlifting has been an Olympic sport for years, so why not bodybuilding? To diehard fans, bodybuilding and the Olympics seems to be a perfect fit, and questions like “Why is bodybuilding not already an Olympic sport?” are routinely aired. Perhaps the more telling questions to ask are “Should bodybuilding be an Olympic sport?”, and “Would making bodybuilding an Olympic sport help the Olympics?” Bodybuilding And The Olympics: Why It Is Not Already An Olympic Sport The current Olympic program consists of 35 sports, 53 disciplines and more than 400 events, ranging from archery through to weightlifting and wrestling. The bodybuilding fan base, competitors, and sponsors are all ready and willing to take the step to Olympic level. The stumbling block is the International Olympic Committee and the OPC, who state simply that according to their criteria, bodybuilding is not a sport and there has no place in the Olympics. This stand begs the question, “what determines a sport in the first place?”. A simple definition by the Australian Sports Foundation says that sport is “a human activity capable of achieving a result requiring physical exertion and/or physical skill, which, by its nature and organization, is competitive and is generally accepted as being a sport.” Arguably, bodybuilding fits within this definition, and one would think this should be enough for the IOC. However, the primary problem the IOC has with allowing bodybuilding into the Olympics concerns drug abuse. They claim that the widespread use of performance enhancing drugs by bodybuilders would prevent bodybuilding from complying with Olympic drug policies. There are harsh and vigilant doping rules for Olympic competitors, which would certainly exclude many professional bodybuilders. However, the natural bodybuilding fraternity does not use performance enhancing drugs. The Olympics could uphold their drug policies, allowing only natural bodybuilders to compete at the Olympics. This also aligns with the tradition of the Olympics being a competition for sporting amateurs, not professionals. Another reason stated by the IOC for excluding bodybuilding from the Olympics was that the judging in competitive bodybuilding was far too subjective for an Olympic judge to critique. Given the controversy surrounding the subjective judging of sports such as ice skating, diving, and gymnastics this argument hardly seems to hold water. In fact, bodybuilding would seem to be a perfect fit! How Bodybuilding Could Help The Olympics As competitive bodybuilding has never been a mainstream sport, including it as an Olympic Sport would allow the sport to be better known and recognized. It would also make the sport more accessible, allowing people to learn more about bodybuilding, and possibly participate themselves. Bodybuilding would also help the Olympics by widening the scope of sports on display. By showcasing bodybuilding, the Olympics would be encouraging people of all ages to eat good food, work out, become fit, and look after their health. These are important messages in a world where so many people are overweight.
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A look back into history reveals that the Olympics were first introduced by the Greeks, who idolized and revered well toned, aesthetic bodies with healthy strong physiques. continued to page 53
Am from the Philippines and I want to compete in the Olympia, how should I go about it? If your from the Philippines you must compete in IFBB International or Regional Sanctioned events. Joining the Mr. O will be a long shot specially coming from the Philippines - short of a miracle. Either you are competing under the Regional Federations of the IFBB and has placed consistently, it is still not a guarantee. You must also be nominated and or if they see that you are good enough for the Mr. O then they will invite you to compete. I want to join a bodybuilding organization and there are a lot out there, which one should I join? Depends. If you want to be a National Bodybuilding Athlete, there is only one NSA (National Sports Association) under the PSC, and that is the PFBB (Philippine Federation of Bodybuilders). There is also the NAC (National Athletic Commission which holds the Universe Franchise), the NABBA, the PBBA and numerous provincial Bodybuilding federations from Luzon, Visayas and Mindanao. Only one federation conducts drug testing in their events, that is the PFBB. It is mandated by Law under the PSC and POC since Bodybuilding is a Sport. Is Anabolic steroids that dangerous? Because I have friends who take them and they really look great! I look great as I am but I have never taken any Anabolic Steroids. They told me that I need to take AS to compete with the best. Your guidance please. AS is dangerous if not used for therapeutic purposes. It can cause serious physical, mental and social damage to the athlete and/or abuser. I have to admit I have seen recreational users (they use AS because of their profession) which they have no real choices but to use it or lose their job to the next guy or lose a big cash prize event. But we are talking about using AS in SPORTS. We are talking about FAIR PLAY. If you say that you look as great as your friends taking AS then join drug tested events. That is what the WADA is all about. Leveling the playing field so that our beloved sport will be included as an official Olympic Sport. I have seen and/or heard several bodybuilders who have either kidney and/ or liver problems. Some have heart ailments. Some are waiting for dialysis and some are waiting for a liver transplant.They may not be the majority but I have to say there are a lot of them. AS is not be taken lightly. It can be easily be misused and abused. I have encountered one case in the hospital where there was massive infection because he used the same needle. Another case is severe hematoma because he hit his deep major vein. Another is infection of the liver brought about by a combination of fake oral steroids and fake (rotten) whey protein. That guy almost died of liver failure and infection. Now he still bodybuilding, recuperating, but doing it the clean and natural way.
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Advisory Board Sammy Ayochok, CSCC-IFBB Carlo Canta, CSCS Daniel Foronda Corinna B. Mojica, Auditor POC Dennis Saavedra Delgado, NABBA Jeffrey Panela, PBBA Morris Limpangan, NAC Cris Carasig, FAME
Columnist
Rocky Dauden - Philippines Josephine So - Philippines Michelle Rio - Philippines Rowena Marcaida - Philippines Roger Lockridge - USA Tad Inouie - USA
Photographers
IRONPINOY Arturo Joson, Jr. Romy De Villa Jun Danganan Edgar Allan Cristobal
Ironpinoy Magazine (ISSN 1655-6836) is published bi-monthly by Bodyproud Fitness Events and Promotions, P.O. Box No. 1270, Makati Central Post Office, Makati City, Metro Manila, Philippines, 1252. Copyright under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under Philippine Copyright Laws. Rate: Php 720.00 per year in the Philippines; US$20.00 per year in the USA and worldwide. Nothing appearing in the Ironpinoy Magazine may be reprinted either wholly or in part, without the written consent of the publisher. Send editorial submissions to, P.O. Box No. 1270, Makati Central Post Office, Makati City, Metro Manila, Philippines, 1252. Stamped, self-addresed envelop must accompany all submisisons, and no responsibility can be assumed for unsolicited submissions. All letters, photos, manuscripts, etc. sent to Ironpinoy Magazine will be considered as intended for publication, and Ironpinoy Magazine reserves the right to edit and/or comment. Printed in the Philippines by Lexmedia Inc (a subsidiary of Inquirer Publications) and Magcloud USA.
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First Word
Editorial
Publisher and Editor-in-Chief Bong Pico, RMT Co-Publisher Rocky Dauden Editor Michelle Rio
This month, we are fortunate to have BATISTA as the Cover feature of the Ironpinoy Magazine. A Filipino by heart, a great motivator and an inspiration to his fans. Courtesy of the WWE.
We also have in this issue, the World Anti-Doping Agency WADA feature which outlines its functions and organizational set-up. The WADA code is set-up for the guidance of the athletes and organizations about the rules when it comes to Olympic Drug Testing. Guiding the athletes and promoters to a legitimate sporting event where the playing field must be level.They recognize the fact that there is rampant use of Anabolic Steroids in mainstream Sports and making steps to make informed decisions. Our aim is to get this message across into Philippine Bodybuilding and other sports. This is our way of encouraging “new blood” to be confident in joining officially sanctioned bodybuilding, figure and fitness events without being cheated from their hard work.
As of writing this editorial, some of our pinoy bodybuilders are fighting for their lives and some did not last. This is in direct consequence to Anabolic Steroid use, abuse and ignorance. This has been debated, while it is true that casualties from steroid abuse is relatively non-existent, its use and abuse must not be tolerated in sports and in the fitness industry. Deaths has occured, some might argue it is very few and not taken seriously, it should have been avoided and not happened at all and we are talking about people’s lives. One death can justify its prohibition. Do we need to wait for more? What if that is your father, brother or loved one? Every life is precious. We should not alienate people who abuse these drugs. Give them understanding and educate them on its ill-effects and dangers. For the surviving ones, we still hope for their recovery and change their perspective about FAIR PLAY. Have a Happy and Prosperous 2010!
Bong Pico
On the Cover Batista is appearing on the cover of the Ironpinoy Magazine courtesy of the World Wrestling Entertainment, Inc. or WWE. Plus profiles of notable Natural Bodybuilders and Fitness/Figure competitors in the Philippines and Abroad.
All information contained herein are the sole rights of Ironpinoy.com and its authors, photographers and publisher. Articles and Photographs are for entertainment and information for the use of its readers. Misuse of any content that leads to criminal or malicious intent or cause for physical/psychological harm will not be tolerated and Ironpinoy magazine will not be responsible.
MAGAZINE
New Year, New Resolutions, New Goals, New You! Its January 2010 and the bodybuilding and fitness competition season has started! New Resolutions of mostly weight loss promises has been made. This will be very interesting. New Goals to make a New You which must always be kept.
Disclaimer
IRONPINOY
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News News | Events | Announcements
2009 Mr. & Ms. Universe Philippine Team
Our PHIL.TEAM Delegate to the MR & MS UNIVERSE 2009 held in Hamburg Germany on December 6, 2009 bagged the following titles: 1) MEN CLASS 4 -- Roman Cortuna GOLD, Roderick Ternida 3RD, 2) JUNIOR CLASS -- Kevin Gan 4TH, 3) MS.FIGURE CLASS -- Luzviminda Mcclinton 3rd, 4) MIXED PAIR CATEGORY -- Roderick Ternida & Michelle Cruz 3RD, Julfort Pablo & Luzviminda Mcclinton 4TH, 5) OVERALL & PRO DIVISION CATEGORY -- Roman Cortuna 6TH Place with price money ok € 1K or P70K. CONGRATULATIONS ALL!
25th SEAGAMES WIN Jason Balabal
Congratulation to Jason Balabal (85kilo) and Margarito Angana (55kilo) of the Wrestling Team for winning the Gold in the 25th SEAGAMES in Laos last December 18, 2009. One of their coaches is our own Carlo Canta. All sports associations are invited to send their Press Releases to the IRONPINOY MAGAZINE. Send them via email thru bongpico@ ironpinoy.com or bongpico@gmail. com. Snail mail to POBox 1270 Makati Central Post Office Box 1252 Metro Manila Philippines.
AMPER AND PAMITTAN FLEX AT WORLD CHAMPIONSHIPS
Davaoeno Dindo U. Amper finished ninth place in the 60kg and Dubai-based Pilipino bodybuilder Joemar Pamittan finished 14th place in the 70kg. of the World Bodybuilding & Physique Sports Federation (WBPSF) held on 3-8 November in Dubai, UAE. Sixty-seven countries joined the first inaugural contest since the affiliation of the Asian Bodybuilding & Fitness Federation (ABBF) with the new world body. Amper’s and Pamittan’s participations in the WBPSF championships were facilitated by the Philippine Federation of Bodybuilders Inc. (PFBB), the duly-recognized national sports association for bodybuilding and fitness sport.
Choi Alejo
Alejo “Choi” Manuel won 2nd place in the Musclemania World 2009 held last November 20-21 at the Golden Nugget Casino Las Vegas Nevada, USA. He placed in the Middleweight Division.
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Unilever Conducts Nationwide Voluntary Recall of Slim-Fast® Ready-to-Drink Products in Cans Due to Possible Health Risk Contact: Anita Larsen 201-894-7760
FOR IMMEDIATE RELEASE - Englewood Cliffs, NJ, December 3, 2009 - Unilever United States, Inc., in cooperation with the U.S. Food and Drug Administration (FDA), is conducting a nationwide voluntary recall of all Slim-Fast® ready-to-drink (RTD) products in cans, due to the possibility of contamination with Bacillus cereus, a micro-organism, which may cause diarrhea and possibly nausea and/or vomiting. The probability of serious adverse health consequences is remote.
Product Description: The products are packaged in paperboard cartons and contain four, six or 12 steel cans that are 11 FL OZ (325 mL) each. Individual cans are also sold in certain retail outlets. The recall involves all Slim-Fast® RTD products in cans, regardless of flavor, Best-By date, lot code or UPC number. A listing of all RTD recalled products is attached to this press release. No other Slim-Fast® products are affected by this recall. No Slim-Fast® powdered shakes, meal bars, or snack bars are affected by this recall. The recall was initiated after the company conducted quality testing on Slim-Fast® RTD products in cans. Out of an abundance of caution, the company is recalling all RTD products in cans that are currently in distribution centers, on-shelf or in back rooms in retail outlets or in consumers’ homes. The company is in the process of identifying and correcting the production issue, and will resume production and shipment of the product when the issue has been addressed and corrected. Consumers who have purchased Slim-Fast® RTD products in cans are urged to discard them immediately and contact the company at 1-800-896-9479 for a full refund. The Consumer Services Center is open Monday – Friday, 8:30 AM – 6:00 PM ET. A recorded message is available 24/7.
Steroid classification highlights need for action to protect Consumers from dangerous drugs masquerading as supplements
“We applaud the DEA’s efforts in ensuring that these three dangerous steroids are added to the CSA,” said USADA CEO Travis T. Tygart. “However, because of the cumbersome regulatory process, it has taken over three years to get here, and this is only the tip of the iceberg. While three dangerous steroids identified years ago have finally been listed, in that time a host of others have been brought to market but not listed, and everyday we learn of additional nefarious substances being developed. We need a regulatory
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MR. SAN PABLO 2010 - 2ND BODYSHAPE BODYBUILDING COMPETITION
San Pablo City Town Plaza. January 13, 2010. Mr.Eric Dionisio. Phone Number: 049-5626933. Mobile Number: 0918-2363159
MR. BULACAN 2010
The products were sold in stores nationwide.
Supplement Safety Now Responds to DEA’s Recent Scheduling of Steroids under Controlled Substances Act Colorado Springs, CO – December 10, 2009 – The United States Anti-Doping Agency (USADA) today commended the U.S. Department of Justice Drug Enforcement Administration (DEA) for classifying three steroids as “anabolic steroids” under the Controlled Substances Act (CSA), but warned that the regulatory process is too lengthy and cumbersome to keep pace with the continuing flood of dangerous precursors and steroids being introduced to the market. The three steroids to be specifically scheduled on the CSA, effective January 4, 2010, are boldione, desoxymethyltestosterone (Madol), and 19-nor-4,9(10)-androstadienedione. The DEA’s Final Rule for the Classification of Three Steroids as Schedule III Anabolic Steroids Under the Controlled Substances Act can be found here: http://edocket.access.gpo. gov/2009/E9-28572.htm
Events
Bodybuilding | Fitness
system capable of managing the magnitude of this problem, and that can stop those rogue supplement manufacturers who are meanwhile profiting.” Since the exposure of the BALCO scandal in 2003, USADA was made aware of Madol as a designer steroid and has been testing for it since. As recently as last week, products sold as dietary supplements containing Madol were still available through reputable, mainstream Internet retailers. While USADA applauds the DEA’s scheduling of Madol, it is time for decisive action to be taken that will ensure the prompt, comprehensive scheduling of illicit substances to the CSA, and safeguard the American public from further harmful products cleverly disguised as otherwise safe dietary supplements. USADA recently launched the Supplement Safety Now (www.SupplementSafetyNow.com) initiative in partnership with the National Football League, Major League Baseball, the National Basketball Association, the National Hockey League, the U.S. Olympic Committee and other national sports and Health organizations, urging Congress to refine the regulatory framework to ensure that all supplements sold over-thecounter, in retail stores and online, are safe and free of dangerous steroids and other drugs. continued to page 53
Catmon City. January 30, 2010. Ms.Net or Jovan of John Ivan’s Fitness Gym. Phone (044) 796-1519. Mobile 09275097774
1ST GOLDEN CITY’S GINOONG VALENTINO 2010
Golden City Clubhouse, Brgy. Dila, City Of Sta. Rosa, Laguna. February 13, 2010 . Ross Hilario (02) 288-21-78. Garry Tangbaoan (0908) 244-05-96
MR. PANAGBENGA MUSCLE SHOWDOWN 2010
Baguio Convention Center. Feb.19, 2010 (Friday). Mr.Troy Mencio/Mr. Stephen Dominguez. Phone 0744265021. Mobile 09193364214/09289999699
ILOCOS NORTE MUSCLE SHOWDOWN 2010. February 27, 2010. Robinsons Ilocos Norte. Email badboys@ironpinoy.com
3RD INTERNATIONAL PHILIPPINE FINSWIMMING COMPETITION 2010
Feb 21-Anilao Mabini Batangas c/o Secretary – General Mary Anne Reyes, Lot 23 Block 6 Holy Spirit Drive, Don Antonio Heights, Diliman, Quezon City, (632) 5575780 / (0921) 3069575, fin@philippinefinswimming.com
THE ARNOLDS SPORTS FESTIVAL 2010 March 4-7. Columbus,
Ohio, USA. http://www.arnoldsportsfestival.com
1ST MR. BACOOR BODYBUILDING COMPETITION Multi- purpose hall, Talaba IV Bacoor, Cavite. April 18, 2010. Larry San Juan: 09284258876. Dudz Gamboa: 09158510200
FAME PHILIPPINES 2010
Music Museum, Greenhills Commercial Complex, San Juan City, Metro Manila, Philippines. April 24, 2009. Bong Pico 09176105039 email bongpico@ironpinoy.com.
MR. & MS. BORACAY 2010
April 29 to May 2, 2010 Boracay Island Philippines. More info email workoutcebu2003@yahoo.com or call 09173228194 or 0325165558
SINGAPORE 2010 YOUTH GAMES August 14-26, 2010 http://
www.singapore2010.sg
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BATISTA: F THE HEART B WITHIN THE ANIMAL
or sure, everyone knows Batista as the big-physique guy who nails his opponent with his signature move, the Batista Bomb. Aside from being half-Filipino, what else do we know about him? When I was tasked to do the interview with him, this was also the question I asked myself. Searching through the internet, I came across with lots of sources but they all state the same information. Good thing, I was able to come across his autobiographical book, Batista Unleashed and I was able to learn more about him. orn on January 18, 1969, David Michael Bautista Jr. was born to parents David Michael Bautista, a Filipino and Donna Raye, a Grecian. He has a younger sister, Donna who was named after his mother. It was clearly depicted in the book all the sufferings and trials the family went through upon the separation of his parents. I may not be a fan of wrestling but the book itself will make anyone reading it an instant fan of Batista. How it is written and its presentation is very much profound. Not to mention, Batista was so honest in reiterating all his experiences and thoughts. It will make one realize in the end that Batista was just an ordinary person who strived hard to change his chaotic life and courageously reached the top of his dreams.
by Michelle Ann S. Rio
H
aving read almost all the aspects of his life, I then formulated the following questions below which Batista answered last December 20, 2009.
BATISTA ON BODYBUILDING AND WRESTLING I
have learned that you’ve engaged yourself in bodybuilding and lifting weights even became a bouncer before. How has all these helped you out with your wrestling career today? They all go hand and hand. I was always was a physical, athletic guy to begin with. I really got into bodybuilding coming out of high school and since I had that physique, I stood out and it ultimately helped me get noticed by WWE.
Elimination Chamber
4800 pounds of chain and 16 tons of steel engulf six Superstars and their quest for championship gold. Don’t miss Batista, John Cena, Triple H, Undertaker, Randy Orton and all your favorite Superstars, Monday, February 22, only on JACK TV. Go to WWE.com for more details.
All Photos of BATISTA is used with permission by WWE, Inc.
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I
n a wrestling career, injuries are inevitable. What was your most challenging injury and has it ever made you think to stop wrestling? I tore my right tricep in the latter part of 2005 and that was by far my worst injury; my arm was just demolished. They had to take a piece of my hamstring out to tie into the tricep to help rebuild it. But quitting the WWE because of injuries has never crossed my mind.
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ow do you make sure that you have fully recovered from an injury before getting
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into the ring again? We work with some great doctors who deal with athlete injuries and I really trust their opinions. You just have to go through the proper rehabilitation and work yourself back to health.
D
o you do sports therapy after a match? What kind do you like best? Are there other wellness routines that you personally do to prepare for and/or recover from a match? I’m a firm believer in Ibuprofen and chiropractors. I usually ice myself down and stretch as well to help prevent future injuries.
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BATISTA ON BEING PERSONAL A
wrestler’s entrance song describes how his life has been. You had three entrance songs already, which of these is the most heartfelt for you? When I heard the lyrics to Saliva’s “I Walk Alone”, it just fit me perfectly. Everything about the song, from the rhythm to the lyrics, it really suited me.
H
aving read your autobiography, Batista Unleashed, I have learned that you are a very expressive and somewhat emotional person. How do you manage then to rip it off like that with the guys in the ring? My emotions are what help people to connect with me. I am an emotional person and they can sense what I’m feeling; it helps draw them in.
I
read in other interviews and in the book as well, that you encourage your children to study. That you would have taken your own studies seriously if given again a chance. Having realized the importance of education in your life, do you ever see yourself as a promoter of education someday? I definitely would have taken that advice, but with me, there came a certain point in my life when I didn’t have much of a choice. I basically had to leave school in order to support myself. I wish I had that one person in my life to give me advice. I try to tell my kids (and all kids) to get your education and if you don’t, one day you’ll regret it.
B
atista’s comments on Manny Pacquiao…I consider Manny a friend and if he ever needed anything from me, I’ll definitely be there for him. He’s someone I really respect and admire.
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MORE FROM BATISTA W
hat’s new with Batista and what should fans watch out for in the coming months? As always, you’ll see me give 100% every night and I’ll proudly be representing the Filipino people.
W
restleMania 26 is coming up in Phoenix, Arizona (which will air on JACK TV on Monday, March 29). What does it mean to you to participate in a WrestleMania? WrestleMania is so much bigger than anything we do. It’s often compared to the Super Bowl, but it’s even so much bigger than that. WrestleMania is the reason why we’re in this business, only the best of the best get the privilege to compete at WrestleMania. Being a part of this event in any way is such an honor.
B
atista’s comments on the WWE in Philippines…I would love for the WWE to bring more live events to the Philippines. For me, it’s always a treat to be able to perform in the Philippines. The WWE travels the world in search of great fans and the Filipinos are so passionate about wrestling, I really hope we can bring them so more live events and maybe one day a pay-per-view; it’ll be awesome.
B
atista lived a life in poverty. He went through the trials that life threw in his way. Still he managed to patch things up in his life and be where he is today. Truly, anyone can do as he did. Amongst all the wrestling titles he won, the most important of all is not giving in and fighting it out everyday in the ring of life. Thank you to the World Wrestling Entertainment for allowing us feature Batista in the Ironpinoy Magazine.
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AVAILABLE AT ALL LEADING SUPERMARKETS
Fundamental Concepts • for Selling Exercise & Fitness • By: Sammy Ayochok NSCA – CPT, IFPA, IFBB – CSCC
M
ost “self-acclaimed fitness experts” – most in particular bodybuilders, think that winning titles in bodybuilding contests is more than enough to make them succeed as industry fitness professionals. Yes, their years of hands-on experience in muscle building is definitely an asset and combined with the right kind of positive attitude, could make them succeed in this highly competitive field of serviceoriented business industry. But this is easier said than done. Nowadays, the highly sophisticated fitness consumer will not only take into consideration how you look like physically, but they will also scrutinize your total personality and attitude towards work, educational background, as well as your industry certifications if any.
A
ssuming that you possess all these aforementioned basic requirements to succeed as a truly bonafide fitness professional, I also suggest that you do your best to understand fully and adhere to the following Fundamental Concepts for Selling Exercise & Fitness:
•
Services – It is your job to help uncover the clients’ wants and needs and then try to realistically fulfill them.
•
Product Knowledge – Get the facts straight. Develop a fitness library. Subscibe to research journals. Have a thorough knowledge of what is good and bad in exercise-fitness and nutrition. Know what fitness training can do for people. People will always want to
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know: “What is in it for me?” Set an Example – Be a model of physical fitness. Practice what you preach. Do you have any ‘before and after’ pictures of yourself? Be a leader and a participant.
• • •
Show Enthusiasm –This is most important factor in any endeavor.
Believe In What You Do – Confidence is indispensable. Confidence is gained through positive thinking and preparation.
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Get to Know People – Relationships should extend beyond the exercise room. Listen to people and ask questions concerning their interests and opinions.
•
Be a Good Listener – Don’t be a preacher. People can be easily persuaded by someone they can talk to.
•
Ask Questions – Don’t fill people with a lot of facts. People who get along with others seldom begin a conversation with “ My advice to you is…” or “The fact is…” Use phrases like “ Do you think it would help if…” or “Shall we talk about your….”
•
Take Your Time –Don’t rush to recruit people for your programs. Plan ahead. Set realistic goals and device methods to attain your objectives. Haste will cause mistakes in judgment. Remember, people are generally afraid of starting a program for the first time. They feel intimidated by the experience.
Instructor’s Personal Requirements –An exercise fitness leader needs an understanding of muscular and neuromuscular function, cardiology and pulmonary response, nutrition and the aging process, human behavior, injury prevention and First Aid. The Customer/Trainer – Although participants in a health and fitness program do so because they are motivated, attention often wanders if the instructor is not enthusiastic and so many personal competencies needed to be studied. It is important to focus and pay close attention to your client’s exercise supervision during each session. If possible, switch off or put your cell phone in the ‘mute’ in order to avoid unnecessary distractions while you are engaged with your client. This is what EXCELLENT SERVICE means. Making your clients feel like “kings and queens” will go a long way in making your quest as a successful Fitness Professional.”
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onclusion – The field of Personal Training and Exercise Leadership has emerged as a respected profession. With its roots embedded in the early foundations of physical fitness and weight training, Personal Trainers and Exercise Leaders today are required to possess a wide range of skills and talents. Today, most health clubs around the world hire Personal Trainers. Fitness consumers also hire Personal Trainers to come to their homes and offices. This is an exciting period in the evolution of the personal training field. Personal training has created thousands of job opportunities for health, physical education, and exercise science graduates as well as enterprising bodybuilders and athletes alike. Personal training may very well be the way of the future when it comes to exercise.
N
o longer are the rich and famous the only employers of Personal Trainers. Personal Trainers are now integrated into all aspects of the Fitness Industry.
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One secret of success in life is for a man to be ready for his opportunity when it comes. -Benjamin Disraeli
Rameses
Bringin’ it to the NEXT LEVEL‌ by Rameses Dingle Photography and effects by Jun Danganan Photography by Romy De Villa
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L
ike any individual who wants to start something, it begins with a simple goal. And as a man who seeks to live my life to the fullest, I started with the pursuit to achieve a healthy body. I remember myself when I was a college student wherein I practice the usual vices individuals my age do for frolic and stress release… the perennial cigarette smoking and the drinking sessions are definitely a part of them. During those times, I already had it in me to actually want to be fit both for social and health reasons. And yes, I did see progress, actually thinking I can achieve the kind of physical fitness I want while juggling my “social life” and my “health goal”. But of course, like any other pre-conceived perceptions a person has about his routines, the lifestyle I deemed as not a variable to really affect my goal, proved me wrong and that’s when I realized I had to choose between my lifestyle and the physically fit body I have always wanted. Like any vice, it was not easy to quit especially when the things that you really want, asks for 120% dedication. But since I really wanted to be fit, there is no choice but to drop the “slacking” lifestyle and move forward to pursue what I have always wanted. After a year of working out and 5 months of strict diet I achieved the body I want and the fulfilment I felt is worth it. After achieving my primary goal, I felt it was time for me to take it further and decided to join the Slimmer’s World International Great
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Bodies 2009. I asked for help from Mr. Alfredo “Jun” Danganan from my gym club who was known to have trained 3 finalists. Among the three, 2 were 2nd placers and 1st runnerup in the said competition from the previous year. Jun was the right person to help me with the fitness program I will need. The training program definitely is a different calibre compared to the usual training program I had. I felt like I was starting again. Six months of intense training that sometimes I even vomit. I have doubts of whether I can really make it and these have occurred to me not just once. But due to my goal to be a part of this competition, I have developed the determination to pursue and thrive against the difficulties this intense training has given me. One of the major setbacks I had was during the Ondoy calamity wherein me and my family was badly affected and it has hindered me from training for a week. With the 7 days of not being able to continue with my fitness program, the body I was persistently building crashed and inevitably
had to start from scratch and slowly got back the condition I used to have before the calamity with proper diet and training. On the day of the competition, I had the confidence that I can win it since I have achieved more than what my trainer and I expected. I came home as a finalist of the competition and looking back how I was during my college years, I can say that I have not just achieved the physical fitness that I wanted but it has made me develop the strongest dedication that now helps me not with my workouts alone but in my other life matters as well. And as I write this article it has occurred to me, this is just the start of another new goal, if I was able to invest so much now, I can do so much more in the future, I will continue with this lifestyle. Editors Note: I saw Ram 4 years ago at about more than 200+ lbs at 5’10”. Congratulations RAM!
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THE ANIMAL WORKOUT Smith Machine Shoulder Press 1
2 3 4 5
To start, place a flat bench or preferably one with back support underneath a smith machine. Position the bar at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell. Once you have the correct height, sit slightly behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should not move. Grab the bar with palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
by Roger Lockridge
Dumbbell Shrugs 1 2 Stand erect with a dumbbell on each hand with palms facing your torso, arms extended on the sides.
Slowly begin to lower the barbell until it is level with your chin while inhaling. Then lift the barbell back to its original position using your shoulders while exhaling. Repeat for the recommended amount of repetitions.
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3 4
Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down. Lower the dumbbells back to the original position. Inhale as you lower them. Repeat for the recommended amount of repetitions.
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Side Lateral Raise 1 2 3 4
Pick a pair of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Do not raise them any higher. Exhale as you execute this movement and pause for a second at the top. Lower the dumbbells back down slowly to the starting position as you inhale. Repeat for the recommended amount of repetitions.
Lat Pulldown 1 2 3 4 5 6
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Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; so don’t try to pull down the bar using the forearms. After holding for a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the original position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement. Repeat this motion for the prescribed amount of repetitions.
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BACK IN THE WILD:
INSIDE SCOOP OF SLIMMERS WORLD MR. AND MS. GREAT BODIES 2009 he Great Bodies are back! Having been the most prestigious fitness competition for fourteen years, Great Bodies makes a comeback that’s bigger and bolder than ever. Now in a new format, this year’s competition is not all about the bulk an athlete can boast while flexing through mandatory poses or the creative posing routine. The contest is said to be a fusion of Miss Bikini Philippines and the traditional Great Bodies. Thus, a whole new set of criteria has been laid out to determine the new breed of the undying fitness legacy the competition has established over the years.
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Slimmers World
2009
GREAT
BODIES By Michelle Ann Rio Photography by Romy De Villa
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any are called but only few are chosen. As soon as the announcement poster for screening was out in the different Slimmers World Centers, yours truly was one of the hopefuls who gave it a shot in the afternoon of September 24 at the Dusit Hotel Function Room. Screening order was based on a first come, first serve basis and by some twist of fate I was the first in line. The panel was headed by no less than Ms. Helen ManansalaCamacho, Slimmers World’s vice-president. Great Bodies applicants such as myself were asked to change into swimwear attire (bikini for women and trunks for men), as we go in front of the judges to introduce ourselves, answer their questions and do a little ramp modeling and pose. After which, we changed into our work clothes and went on to Slimmers World Pasay Road,
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the branch across Dusit Hotel for our fitness test facilitated by biometric trainers. We were asked to wait for twothree weeks for the results of the screening before we start training for the competition. Out of the many applicants only twenty-two heeded the call of the wild. Dubbed in African tribal theme, these twenty-two competitors from the different branches of Slimmers World were judged according to symmetry, that is definition, appearance, femininity for women and functionality for men; physique, that is judged through the posing routine, skill and posing coverage and projection; as well as aesthetic harmony.
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s with past Great Bodies competitions, the search has been divided into two events. Hosted by Robert Barranda, the pre-judging was held at the Mactan Ballroom of Edsa Shangri-La Hotel last November 9, 2009. During the pre-judging, contestants introduced themselves, performed their creative posing routines and strutted their stuff during the pose down. Headed by Slimmers World’s vice president, Ms. Helen Manansala-Camacho, the judges scrutinized each candidate’s physical proportionality and projection in each pose.
TOP 5 FINALISTS Female Rhodora Trinchera Veronica Tagore Christine Hermoso Rain Tan Rose Cuntapay Male Hiro Torubo Ramses Dingle Russel Matic Christian Tan Gabriel Flores
FINALISTS 1 Chadnari Ankour 2 Rabonita Marjorie 3 Christian Tan 4 Rain Tan 5 Maynard Aquino 6 Giselle Rigamonte 7 Lucian Tipangco 8 Jennifer Recto 9 Cedric Dy 10 Romina Lozano 11 Gabriel Flores 12 Kathleen Donato 13 Ramese Dingle 14 Christine Hermoso 16 Charmaine Aragones 17 Hiro Torobu 18 Rose Sheryl Cuntapay 19 Numar Tanigo 20 Rhodora Trinchera 21 Russel Matic 22 Veronica Tagore
SPECIAL AWARDEES Mr. and Ms. Enervon HP Cedrick Dy and Rain Tan Mr. and Ms. David’s Salon Cedrick Dy and Veronica Tagore Mr. and Ms. Photogenic Hiro Tarubu and Veronica Tagore Mr. and Ms. Great Skin Christian Tan and Christine Hermoso www.ironpinoy.com
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osted by the undefeated tandem of Crystal and Slyde, the finals night was held at the Forum 2 of PICC last November 20, 2009. Starting off with an African inspired dance number, contestants introduced themselves as they were applauded by the audience. The competition proper started with the aerobics portion. Contestants were given the basic aerobics steps which they have to integrate in their routine. Aside from the moves, people look forward to seeing the contestant’s costumes and/or props and hear the music they are dancing to. The modeling part ensued and each contestant danced and posed for a photo op in the tune of tribal sounds. A special dance number was led by Ms. Bikini Philippines-World 2008 Yen Lopena.
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Christian Tan
he finalists were grouped according to gender, as the females went to the stage first for the question and answer portion. Each candidate had to pick a judge by getting a piece of paper inside an elephant tusk with the judge’s name written on it. Most of the questions were commonly answered except for Gabriel Flores’ outstanding answer to Ms. Helen Camacho’s question which was who inspired him to join the contest. The male contestant astonished everyone with his answer as he said that it was the Lord who inspired him to join. Furthermore, the body is a temple of God, it is sacred and so it has to be kept healthy. Slyde, the male host even remarked that he never thought anyone in animal skin swimsuit would answer that way. Slimmers World Mr. and Ms. Great Bodies competition has been producing winners who eventually excel in the field of fitness. Most prominent winners are Marc Dungo (2000), Jackie Lou Blanco (2001), Josephine So (2002), Lala Roque (2003), Carlos Morales (2004), Dwan Abantao (2007) and Shawn Rodriguez (2008). Some of the notable names who were finalists were Chinggay Andrada (2002), Bong Pico (2004), Jude Michaels (2005), John Andrew Schimmer (2007), Therese Yupangco (2007), Morris Limpangan (2007) and Ivy Violan (2005)
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Russel Matic
Ramses Dingle
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he contest then proceeded to the creative pose of each of the finalists. As with the aerobics portion, everyone was anticipating with what the candidate doing, wearing and dancing to. The most noted performances were of Rain Tan, posing to the tune of Beyonce’s Halo with props and of Russell Matic, posing to the tune of an acoustic version of K-pop’s Wonder Girls’ phenomenal hit, Nobody. Culminating after the last creative routine performance, all the finalists gathered at center stage for the pose down.
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s the judges were deliberating on who will be following on the legacy of the competition, the hosts led the crowd with the traditional roll call of each Slimmers World
Gabriel Flores
Cedric Dy
branch. This is the part where the host shouts the branch and the people from that branch will scream, throw confetti, play instruments and/or hold out their banners and balloons. After all the branches were called, Crystal suggested to the organizers of having a mini-cheerleading competition amongst branches during roll call next year. Following the roll call, guest judge Viktoria Agbayani rendered a sweet serenading song number entitled “Don’t Go.” At last, the moment of truth has finally been reached. All the contestants gathered to the stage as the hosts announced the top three winners of the night. Congratulations to the following: 2nd runner-up Male: Cedrick Dy Female: Rain Tan 1st runner-up Gabriel Flores Rose Cuntapay Champion Christian Tan Christine Hermoso
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Rain Tan
Rose Cuntapay
Rhodora Trinchera
Hiro Torubo
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veronica Tagore
Rabonita Marjorie
Jennifer Recto
Left to Right: Ronald Moy, Christine Hermoso, Christian Tan, Helen Camacho, Shawn Rodriguez www.ironpinoy.com
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the first year or so of their training. Blake: What does a typical day consist of for you? (training, work, ect.) Jason: Wow, I start my day at about 3:30 am, eat breakfast, answer a few emails and head off to the gym to start with clients at 5am. I get to work out for myself from 8 to 10 am each day (change, cardio, weights, change and eat). I typically finish with clients at about 7pm. My “breaks” are spent answering emails, phone calls and further promoting and developing REAL. Anything I get in free time from there is spent with my sons and Kai, my fiancé. Blake: Wow you sound really busy! You mentioned on Natural Bodybuilding Radio that you have a very successful personal training business. There are plenty of pro-bodybuilders who have trouble making money in the PT business. What do you think has led to your success as a trainer and made you stand out?
Interview with Natural Pro Bodybuilder Jason Powell by Blake Selby printed with permission
Standing 5’ 9”, 215lb Jason Powell has been at the top of the Natural Bodybuilding world. He has earned the rank of Professional Natural Bodybuilder and is on his way to a Ph.D after achieving his Masters degree in Kinesiology. As the Founder of the REAL organization, Jason’s efforts continue to benefit our sport. (www. REALWorldTour.com and www.TheREALSpot. org) Blake Selby: Jason, welcome to Jacked Without Juice! Could you give our viewers a little background on yourself and how you got into Bodybuilding? Jason Powell: Blake, it was really an accident. I was rehabbing my back after an injury and discovering I couldn’t fight any longer. During the rehab, I stopped dieting (playing that weight class game) which actually took me out of a minor starvation diet of MANY years. When I started working with the lighter weights in the rehab, I got pumped and started growing! Soon after getting medically cleared, I started working in the gym with a CRAZY idea that I would prove to the world that one could make
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it to the IFBB stage without drugs. I applied all my education and knowledge to build the most perfect physique that I could, with my motto: “A lifetime of sacrifice, dedication and eliminating every excuse, that’s what it takes”. Blake: As I am closing in on my B.S. in Exercise Physiology I realize just how much work goes into higher education. What made you decide to take your education so far, how has it helped you in Bodybuilding (and vice versa), and what do you plan on doing with your Ph.D? Jason: No one in my family had completed their doctorate, so I felt I would be the first! I was one of the lucky one’s to have completed my undergrad VERY young and finish my grad work before I really knew what the “outside” would was like. The degrees haven’t really helped a lot. The science can actually be a hindrance at times, making one heavily overthink training and nutrition. My education was helpful in that it offered me the knowledge to avoid the gimmicks, fads and myths of bodybuilding. I was able to avoid the typical overtraining phases most athletes go through in
Jason: I actually live what I preach and have a “marketable” image. The PT business is first based on looks, then reputation which is built over years of quality results from a wide variety of clients. I also DO NOT sell my services. I have the thought that I am here to help fill the ‘gaps’ of my clients’ programs. I don’t want to BE their program. I do my best to educate my clients in the process of training them. It also helps that I have seen the world and lived in so many different cultures. This helps me be more in tune with my clients and stay clear of the stigma of being a “Meat-head”. I am sure it helps that I am well educated, but the truth is that I think my image is the first sell…it’s a truth of the industry. Blake: Has your lifestyle/job influenced your Bodybuilding diet? Jason: No, I have been on the frequent meals and such my entire life, seriously! This type of diet is actually my norm. So, it isn’t tough for me to stay on it, or more importantly, to be able to help guide others on ways to make it fit their lifestyle. We ALL can be on this type of diet as it’s about the healthiest nutritional plan out there. Blake: What caused you to avoid steroids and pursue a career in Natural bodybuilding instead? Jason: I have never had alcohol, never smoked, and never had drugs (recreational or AAS). I have always treated my body as a temple and have been focused on keeping my body as tuned a machine as possible. I have never understood why athletes are interested in drugs. It seems to me that those athletes are choosing to see what they “can’t” do themselves, but rather how they can “cheat” genetics and natural ability to gain something
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they do not deserve. I know that’s a rough statement, but to parallel it, it would be tough for a 4’6” man to play in the NBA, he simply wasn’t designed for it. So, we are not ALL designed to be bodybuilders, no matter how much we want to be, it takes genetics on top of everything else to be a bodybuilder. Blake: If you had to pick a favorite Natural Bodybuilder other than yourself, who would it be and why? Jason: It WAS Stan McQuay and Skip Lacour, before they changed their philosophy on drug use, if that is safe to write. Dave Goodin has done TONS for the sport as well, but jumping over to the NPC made me raise a brow. I LOVE what he has done, but the NPC is known for those untested shows and athletes. Since Kai and I have founded REAL, we have taken a pretty firm stance against untested events and those who support them. Blake: It’s nice to see someone take a bold stance on the issue. I think many are afraid of political (believe it or not we’ve got politics) ramifications. What do you consider your best Bodybuilding Contest Victory? Jason: I have to say two events, neither of which I won, but they were the greatest victory, here’s the run-down: First, the 2007 Universe in Miami with Musclemania. I had the best overall condition, fullness, presentation and confidence at that event. Writing candidly, there is a LOT of politics in the Musclemania and Fitness Universe circuit at that level. I placed 4th behind competitors that have tested positive at other events in the past. Second was the 2008 FAME World Championships where I placed 2nd. I actually surpassed all I did at the above contest, again, the “victory” here was what I was able to do with my body, what I was able to overcome due to external stresses during the entire prep. The other “victory” here was my eyes were opened WIDE to level of politics yet again. It’s hard to explain, but the winner had just finished promoting an event that broke all the records for FAME, it was his last contest and sort of a farewell victory for him. He looked great, but had the look of most likely 3rd place. Blake: Good old politics. Well you looked your best so that’s what counts. Do you prefer “power” type training, traditional bodybuilding training, or PowerBuilding type training as Layne Norton calls it? Jason: My method is pretty long in description, but in short, I like to periodize from workout to workout. To try to sum it up: I rotate workouts between Heavy (6-8 reps), Moderate (12-15reps), Volume (20 plus reps) and Drop Sets. Every workout is different and each day does not match the “style” from the day before. For example, I may work heavy legs on day 1, and then volume arms on day
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2, then moderate back on day 3 and so on. I have found this style of periodization to keep me in shape, harder, more mature looking, and allowing for both greater stimulation and recovery. The athletes I have on this have all experienced the same thing. I took what I learned from Dr. Steven Fleck, my own education and practical knowledge, slammed it all together and came up with this style. Blake: Since you have been sponsored by Optimum Nutrition and featured in their many advertising campaigns, do you find it easier to be a Bodybuilder due to the perks, or is it a lot more work having to represent a supplement company? Jason: Representing Optimum Nutrition and ABB is easy, I have used their products since the mid 90’s and love it! I really do what I would be doing anyways on the social sites and such, I just add the ON/ABB component, do demos (FUN) and get to go to some of the bigger events like the Arnold and such. Being with them has allowed me to reach more people and inspire them to be and stay naturalÉthat’s the goal! Blake: Could you tell us a little bit about the FAME organization, how you became involved with it, and where you see it headed in the future? Jason: Atually, Kai and I had a falling out with them. They acted consistently with their reputation of the past and failed in several areas of our legal agreement, so we dissolved that relationship. Since, we formed REAL World Tour and The REAL Spot (our social network). REAL will soon be the leader in natural events, representation and be the only true legitimate stage for natural athletes, we have a streamlined format and have added two unique areas of competition to increase our separation from the pack. The REAL Deal Challenge, combing an obstacle course of sorts to showcase our athletes abilities as well as having them have incredible physiques. We have the REAL Transformation Challenge where members will create specific profiles, blog and post their story and transformation over a 12 week period, our community will vote on them along with our board and the finalists will be brought on stage at a culminating event for the finals. Beyond the above, we have several areas of checks and balances to ensure fair, unbiased judging, testing, promotions and more. This is a NO JOKE company and is not run as many of the smaller organizations out there. We take great pride in being a professional establishment. The future will be REAL. REAL will be global within two years and we will be
aggressively promoting our format, athletes and more. We are 100% about out athletes and supporters, NOT about filling our pockets. Blake: Well I hope to see more of that in Natural Bodybuilding for sure. So what are your future plans in Natural Bodybuilding and the Industry? Jason: I will continue modeling and being an advocate for natural athletes. With REAL, we will continue to develop legitimate stages and platforms for natural athletes of all kinds, changing the industry as a whole through live events, educational camps, promotions and representing athletes and even community outreach. All spreading the way of being clean, natural and drug-free. Blake: Well thank you so much for being on JackedWithoutJuice today and is there anyone you would like to thank? Sponsors? Jason: As always, Optimum Nutrition..for everything and most recently being the image for the newest and greatest protein to ever hit the market, Platinum Hydrowhey. My better half, Kai, she gets to see ALL the good and bad! Joe Lobell with MostMusclular.com, he is a primary reason I am in this industry and he’s kept me focused over the years. And some other folks that have helped along the way, EAS, Mike Sanservo (North American Bodies), Irvin Gelb, Paul Olson (major supporter) and so many more.
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KHAY ROSEMOND I
was born in Quezon City, Philippines in 1977. I moved from the Philippines when I was 8 and spent my childhood in between Southern California and British Columbia, Canada and now reside and train in Southern California. I have always been an athletic person and was very active in sports during my schooling years playing volleyball, soccer, track & field and basketball. I was actually a point guard in basketball at 5’0. I started weight training in high school but was not serious about it until I had a tragic accident. When I was 16, I was run over by a truck and had to attend a rehabilitation program. It was during this time that I started to enjoy weight lifting. I started noticing the changes in my body and it helped me gain the confidence I lost when I gained weight after the accident. I loved it so much I started buying Oxygen magazines and this was when I first learned about fitness competitions. My first issue was the #8 edition with Monica Brant on the cover. Monica was one of my idols growing up and inspired me to want to compete in fitness and hopefully be on a cover of a magazine one-day. A friend took me to a bodybuilding/fitness competition in 2002 and after watching the show I was inspired and encouraged by friends to train and compete. But as life goes on, we tend to make decisions at times that work with life’s ups and downs so my dreams were temporarily put on hold due to the fear of reinjuring my back and an overbearing relationship.
athletics, I was able to rebound and at least walk with therapy. I trained in Mixed Martial Arts (kick boxing, wrestling and boxing) at the time to stay fit but found that the pain of my herniated disc was over bearing at times. It limited my mobility, which is not a good thing in contact sports. I had no support in my pursuit of my dreams and let them sit untouched for several years. The negativity and burdens that surrounded me during those years prevented me from training, being happy and prosperous. I woke up one day, embraced the fact that I was really unhappy with my life and realized how much I missed having a smile on my face so I decided to take action. I made some really tough decisions and made some drastic changes, leaving the life that I had been living and started on my quest to realize my dreams. love working out
because it has helped me make so many positive changes in my life. Weight lifting not only makes you physically stronger but helps you become mentally stronger as well. It has improved my overall health especially my back injury. It also has a positive influence on my family as they watch how living a healthy lifestyle would benefit them as well.
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n February 2007, I had a neighbor who was training for a figure competition. She had introduced me to her trainer who guided me and informed me about the upcoming shows in town. During my time alone at home, I would surf the internet trying to research the world of figure competition and came across a trainer named Kim Oddo from Temecula, California. I was impressed and
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n 2005 as luck would have it, I was involved in another car accident and reinjured my back this time suffering a right herniated disc. Because of my past
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Photography by Bill Dobbins
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inspired by all the beautiful physique he was creating and was determined to meet him and hopefully train with him one day. I was so excited to find out that he also worked with Monica Brant! I began my training with Kim Oddo for my second competition.
I
Photography by Bill Dobbins
entered my first contest, the Sandra Wickham Fall Classic on November 10, 2007 and placed 6th. Before my second figure show, the 2008 Northern Classics, I suffered another injury which was caused by an act of militia and bad intention. I was assaulted by two people, which seriously injured me and could have prevented me from continuing on with my dreams. It was an act of jealously and rage, two things that I thought I had left behind me. About 8 days before my third competition, I was having severe pain in my right ear, which caused several missed meals, workouts and cardio sessions. I knew all the girls were going to be well conditioned for this show and every missed session was detrimental to my physique. My ear started bleeding and I had to go to emergency twice. I saw an ENT specialist the day before my competition and was not expecting to get a procedure done on that day. I decided to compete anyway rather than give up, which would have been the easy way out. I knew that if I had given up I would have cried all weekend and regretted not getting on stage. I stood up there with my head up high and knew that I could handle every curve ball life throws at me.
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n following my dreams, I have learned so much about nutrition, overall self-awareness and myself. I have learned to never give up your dreams or sacrifice your happiness. Always be true to your self and continue to follow your dreams. I have since competed in my first NPC show with many more to come. I have a wonderful and supportive trainer, a stable and supportive home environment which makes all the difference in the world. I keep myself motivated by thinking about all the goals I have set for my future with my wonderful husband and I wake up each day with so much joy in my heart. I definitely feel like I can achieve anything I want to do.
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ith hard work comes great rewards! Let’s all remember that the real value of achieving our goals lies not in the rewards we receive but in the person you become as a result of reaching your goals. Keep the faith!! ~Khay
Height – 5’0 Weight - 97 lbs off season Weight - 93 lbs contest weight Future goals – Achieve my Pro Status and inspire others to achieve their goals.
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Photography by Bill Dobbins
Stats
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Competitions
Previous Competitions CBBF Sandra Wickham Fall Classic 2007 Figure, 6th Place This was my very 1st Figure Competition and the beginning of my exciting journey. I was very happy with my placing and this show got me hooked. After all those years of dreaming to compete... I finally did it!!! CBBF Northern Classic 2007 Figure, 2nd place CBBF BC Provincial Championships 2008 Figure, 8th place NPC Pacific USA Naturals 2009 Bikini, 2nd place NPC Sacramento Bikini Championships 3rd place
Upcoming Competitions
NPC Max Muscle Naturals, Culver City CA, March 27, 2010
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Y
ou can read about it, hear about it, and watch other people do it, but until you experience it first hand, yourself, you don’t really get it. So what’s the excitement all about? Why is yoga showing up everywhere from auto ads to executive meetings? Why are airlines presenting it to their passengers and why is it featured on Oprah? Kids are doing it in schools; buff athletes are doing it, even pregnant women and the wheelchair-bound. There must be something very seductive about yoga! If you do yoga, you know that it’s seductive. That delicious feeling of stretching from the inside out; that soothing sensation like warm honey flowing through energized limbs; and the “big payoff” at the end of a practice: floating away into the infinite. You can’t access this in pictures, and yoga isn’t a spectator sport. The real experience is only available to you if you actually do yoga. Yoga is not just about the beautiful bodies of diehard yogis and yoginis, although fitness is definitely one of the major payoffs, yoga is a path to that illusive center we are all seeking... it’s a path to inner peace. We’re being drawn to yoga by the thousands because we need it; we crave what yoga offers and deeply need the body-mind-spirit connection we experience when we practice the 5000 year old art of yoga. Increased strength and flexibility, relief from headaches, back problems, sleep troubles, and stress related issues; deep relaxation, feeling energized, powerful, peaceful and centered... Sounds good? These are only a few of the myriad benefits of a yoga practice. Life is so much easier when we feel comfortable in our bodies, relaxed in spirit and come from a peaceful place of power within. Our days become more enjoyable and more relaxed. Our relationships become deeper and more sensitive. The world seems to be more manageable and, rather than reactive, we become positively proactive. Many people first come to yoga for physical reasons. They want to find relief from back pain or they want to lose weight. They see the external benefits of a yoga practice, but like sex, the internal experience is what keeps them coming back for more. “This all sounds good,” you say, “but I haven’t bent forward and touched the floor since I was 12. Sure, seems like a good thing to try, but I haven’t exercised since high school! I’d be embarrassed to be seen in those tight yoga clothes... or worse, in a yoga class. I’d make a fool out of myself!” I’ve heard it all... and there’s always a way. Don’t allow your chattering mind or your fragile ego to keep you from discovering the treasures you’ll find through yoga. Yoga is accessible to everybody. All you need to do is make a decision to go for it.
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YOGA IS LIKE SEX
By Josephine So Exercise Specialist for Women, Author and Publisher for Sports Nutrition Performance, Fitness Professional Certified By : American Muscle & Fitness Training Institute, NY USA International Fitness Personal Training Institute, Tampa Florida Earned credits for YogaFit Training Institute (ACE) Regardless of your physical ability, yoga can be adapted to be accessible to you. If you are physically challenged, you can do yoga seated in a chair. Even those who are bedridden can do yoga and we can all benefit greatly from “pranayama,” the yoga of the breath. Too busy? Weave it into your day with seated stretches at your computer, in the airplane, or while standing in line at the bank. Yoga can be subtle, internal and powerful. As you might suspect, I never take “No” for an answer. There’s always a way to do yoga. Here are a few tips to ease your entry into the world of yoga where I am right now: The first step is commitment. My first yoga class was a rude wake-up call. Every injury I’d ever had was talking to me. I thought I was in pretty good shape when I was at 44, but my body’s ability to do those poses was beyond discouraging... I hated it. There was voice inside my head that screamed, “Get me outta here!” But there was a more persistent little voice inside of me that said, “You don’t have to like this, just do it.” I knew, on some level, that I’d be really sorry if I quit so I made a deal with myself to keep going back to yoga class twice a week for a month. No
judgments, no analyzing, no deciding “like it or not.” So I pre-paid the classes and took my body to yoga class. After that month, I was hooked. I highly recommend this approach... It changed my life. Once you get yourself into yoga class, the next biggest challenge is selfacceptance. A yoga teacher of mine once said, “Begin where you are and stay there.” Wise words and a big relief! After all, there’s no other place to start than by accepting ourselves right where we are and realizing that we’ll never be exactly there again. Every yoga practice is different because we are different, day-to-day, and minute-to-minute. One of the basic lessons we learn from a yoga practice is not to judge ourselves. For most of us, that’s a hard one. Our culture trains us to be competitive. We want to compare ourselves with each other, with the teacher, and especially with our image of what we think we should be able to do. If you want to enjoy your yoga practice, judge not! Watch yourself from the inside; explore the sensations and the new feelings. Experience yourself from the inside out. Another big hurdle is overcoming the goal-oriented, “Type A” personality approach to yoga; the attitude that the body must conform to perfection and each pose must be the textbook ideal. Give it up! Not a good idea for a number of reasons. First, no body does perfect poses. Not even the teacher, even though you may think so initially. There is no perfect pose. Yoga is a process, not a goal. The perfect pose for your body is different from the perfect pose for my body, or for any other body. The pose that is most integrated and balanced, that give you the best stretch and honors your body’s limits... that is your perfect pose. Secondly, yoga is a process of unfoldment. The symbol of yoga is the Thousand Petaled Lotus that keeps opening its petals deeper and deeper toward its center. Every time you do a pose, it will be a bit different, you’ll do it at a different level and from a different place within yourself. Allow for those changes and patiently let yoga bring you to deeper levels of each pose as time goes on. After a while you’ll discover that the real yoga isn’t about the external form of the poses, it’s about how you move the energy in your body to create them from the inside out. And third, honor your body. It’s not about pushing to your limit in every pose. You’ll really regret that the next day! Yoga shouldn’t hurt, and it’s an inside job as to whether or not you’ll experience pleasure or pain. You are in control here. The teacher talks, you do the yoga with your body. Just as we resist psychologically when we get pushed too far too fast (Oh yeah? Just try to make me!), our bodies resist as Continued to Page 53
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CORPORATE MUSCLEHEAD featuring Lawrence Sahagun by Rocky Dauden
About Lawrence
Lawrence is 36 years old, a father of three and a full blooded La Sallian. Currently the President of EWS ENIVIRONMENTAL WASTE SOLUTIONS PHILIPPINES Inc., a subsidiary of HWS of Australia. He has been in the environmental business for the past 12 years. “Our focus is the preservation of the environment by introducing internationally operational waste management practices focused on waste segregation, recycling and composting technologies.” Alongside his zeal for building his environment business, Lawrence is most passionate about his faith in God and caring for his family. Proficient with the saxophone and clarinet, Lawrence, with his wife Ivy and three kids also participate every Sunday in their local parish’s music ministry. Amazingly, despite his many responsibilities as a businessman, husband, father, and community member, Lawrence is still able to make time for his other passions: sports and fitness. Lawrence is also a “Mountain Biking Junkie.” He bikes an average of 125kms per week in mixed road and trails. Besides sports and music his other passion of both him and his wife is good food. They even travel overseas to explore different types of cuisines.
Transformation
Lawrence have been into sports since he was a kid. Its the usual story, he concentrated on his career, family and ministry then suddenly he is a whopping 245 pounds at 5’6”. “My work required me to be on the road an average of 20days per month. I was traveling both domestically and internationally most of the time that I practically lived out of a suit case. Entertaining clients and bosses for breakfast, lunch, dinner and after dinner.” Lawrence started to realize that at 30 years old he was unhealthy, with a high-stress career and along with it came high blood pressure and high blood sugar. Lawrence woke up on Christmas day 5 years ago (after a hearty noche Buena), “I could not move my left arm, I have a bad headache and a locked jaw….now that was serious!!!” After that Christmas, 5 years ago, he decided to go back to his first love, sports and bodybuilding. It was a long journey from 245pounds to an average of 175 and 180lbs.
What is your typical day?
I usually get out of bed by 4:45am. Take my fruits, down a gallon of water, a glass of milk and a cup of coffee…then off to my work out.
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If it is not raining, I bike to the gym Monday, Wednesday and Fridays. Start lifting by 6:15 and out of the gym by 7:15. I have my second breakfast at about 7:45, get ready for work and at the office by 8:45. There are weeks that I travel, so apart from my laptop, other office stuff and clothes, I always have my workout gear. I make sure that I stay in hotels with a gym or at least a lap pool. If both of these are not available, then I pick up on my running (at least 5K) and floor exercises or plyometrics. If I happen to be in a cooler country (mostly Sydney, at least 3 times per year), I try to walk from place to place rather than taking public transport. In this way I get to know the place more and get some cardio work out going.
Talk about your diet
I believe in everything in moderation. I love good food but at the same time I watch what I eat. Less fatty and oily foods but high in fiber. I try to eat 7 not so small meals per day. We always have dinner early at my home around at 6PM (that is if I do not have dinner meetings). That’s the beauty of your office being 10 minutes away from your home.
Talk about your workout
Monday – Wednesday and Friday is weight lifting and body building day. Monday – Chest , Back and Triceps. I do a mix of heavy lifting and plyometrics. Wednesday – Shoulders ,Legs, Arms. I also do a mix of heavy lifting and plyometrics. Friday – I interchange this with my Monday and Wednesday program. I make sure that I only rest 20 seconds per set or do not let my heart rate go down lower than 125. I have to keep it within 130
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You can never put a value to good health...
to 150 always. I only spend 45 mins to 1 hour per work out. I believe in less talk and more pumping. I also have a personal trainer (Bobby Agustin, a former body builder. He trains professional body builders, athletes and celebrities). I go on the road on my bike Tuesday, Thursday and Saturday and do an average of 40kms per ride. Mixed road and trails.
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who spend more time talking rather that pumping iron. They are the ones with the cool gear, all the straps and weight lifting belt but lift weights fit for senior citizens. Heck, they even display their protein shakes all over the place. Oh yeah, I also hate those “badings” hanging out in the men’s lockers.
How has working out changed your life?
How can the private sector help in promoting bodybuilding?
You can never put a value to good health, that is why I do not think twice in investing on myself and my families health, i.e. gym memberships, sports equipment, healthy and whole foods, etc.
Who is your fitness role model and why?
Other than being more healthy I feel better about myself. I perform better in my career and as a family man. I am full of energy and I feel that my kids enjoy me more now, rather than fat and sluggish.
What’s your number one pet peeve in the gym? People who go to gym mainly to socialize. These are the people
The Philippines has a good chance to be a force to reckon with in professional body building. Our athletes are very poorly funded by the government.One way the private sector can help is sponsor promising body builders in terms of access to decent gyms and proper nutritional support so they can be competitive in international standards.
My trainer, Bobby Agustin. I admire his dedication to the sport and his commitment to his clients.
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HARDGAINER MUSCLE
BUILDINGPart 1: Nutrition Roger Lockridge and this article is courtesy of Bodybuilding.com
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here are millions of people out there that would love nothing more than to have a blueprint or a written plan on how to go from Steve Urkel to Ronnie Coleman. Skinny people out there are hoping, dreaming, and praying that someday they can be bigger, stronger, better looking, and more confident in themselves.
The smaller percentages translate to some people into that percentage of effort being needed. You must devote 100% to nutrition. I am not going to get into a major science lesson on nutrients. You can find all of that information all over Bodybuilding.com. I am going to give a quick definition of what they do and tell you how much you need.
Well, I am here to let you know that it is possible and yes, you can do it. It is not easy, but it is possible if you want it bad enough and are willing to do whatever it takes to meet your bodybuilding goals. Believe me, I know. I graduated high school at 17 years old, 5’8” and 125 pounds. My upper arm measurement was ten inches, flexed!
Protein:
I am going to give you the blueprint I used to develop my physique into something that I could be proud of. This four part series is going to cover every aspect and give you all of the tips necessary to do what I did or become even greater. Part one is going to cover nutrition. Part two will be supplements, followed by training, and finally motivation. Growing Doesn’t Occur In The Gym When you think of bigger guys, you develop images of them benching 500 pounds, curling dumbbells that you would use as doorstops, and leg pressing what appears to be a small house. I want you to get these images out of your head right now. Growing doesn’t take place in the gym, it takes place at the table. I don’t believe muscle building is 50% training and 50% nutrition. I want you to think that nutrition is 100% and training is 100% from now on.
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Protein are part of every cell, muscles, connective tissues, enzymes, etc. You need protein to build muscle. You need a lot of protein, straight and simple. You want 1.5 grams per pound of bodyweight. If you weigh 125 pounds (like I did) that means you want 125-188 grams of protein per day. Good sources of protein can be tuna, egg whites, steak, protein powders, skim milk, or even 90/10 ground beef.
Carbohydrates: Carbs are the key source of fuel for the body. Most carbs are either simple (fruits), complex (healthy breads, potatoes), or fibrous (veggies). You want to go for about 2.5 grams of carbs per pound of bodyweight. For the 125 pounders out there, that is 250-315 grams of carbs per day. Eat a veggie with every meal. Go for fruit in the morning, but stay away from them in the evening. You want to gain quality mass and you want the simple carbs in the morning so the body will burn them when they need them. Eating them in the evening could leave them unused and may be stored as fat.
Fats: The fats you want are called Essential Fatty Acids (EFA’s). They also contribute to energy, diffusion of oxygen into the bloodstream, and they can help regulate moods. There are many more benefits, but these alone should motivate you to eat them. Get the notion out of your head that fats are bad. You need them, period. They can be found in salmon, tuna, pumpkin seeds, and walnuts. Stay away from nonessential fats. I took in a maximum of 80 grams of fat per day.
Water: Water is essential for the human body anyway. Water clears out toxins, helps metabolize fat, and reduces water retention. Your body is 70% water.
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As a hardgainer, you better learn to love it and not go anywhere without it. Drink one gallon a day. That is a lot, but since you are trying to literally build muscle that isn’t there, you will need it.
When To Eat You are probably reading that and thinking, “How can I fit all of that into three meals a day?” You don’t. You get all that in six to eight meals to day. Every 2-3 hours, you eat. You eat a serving of protein, one or two servings of carbs (always a veggie), and drink water with
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Keeping Track Of All Of Other Things To Keep This In Mind Trying to take in so much food as often as you will need to is not easy and is hard to keep track of in your head. Are you sure you ate a couple of hours ago? Did you get enough protein today? This is where a nutrition log is handy. You keep track of your food just like you keep track of what weight you lift in a training log. It is really not that difficult really. You just write down what time you ate, what foods you ate, and
Skinny People Out There Are Hoping, Dreaming, And Praying That Someday They Can Be More Confident In Themselves
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every meal. A meal can consist of something like this.
if you want, keep track of the calories, protein, carbs, and fats.
1 grilled chicken breast 1 baked potato 1 small salad with a small amount of dressing 1 tall glass of water
Let’s use breakfast as an example. You had breakfast at 8:15 this morning. You ate egg whites, had a couple slices of whole grain toast, and some walnuts. You also drank water. You just post this as an entry in your log.
That could make a great lunch right there. If you are on the run and need to eat something quick, go for something like this. 1 tuna sandwich with whole grain bread and lettuce 1 glass or bottle of water The key is to eat as often as possible. Your body needs that nutrition constantly in order to grow. If you tried to cram all that food into three meals, your body won’t use it all and store the extra as fat. That is not the mass you want. Eating more often and having smaller, balanced meals keeps the body running efficiently which goes a long way into growing. It takes some time to get used to, but in the long run, you will build muscle, have more energy, and feel healthier overall.
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8:15 AM: Breakfast 4 scrambled egg whites 2 slices whole grain toast 1 handful of walnuts Water You just do that with each meal throughout the day. If you happen to miss a meal, don’t sweat it. Just post you missed it and move on. Also keep track of your weight in your log. If you notice you are having trouble gaining mass, look back at your log and you may notice something you are missing.
Just because you don’t see pizza, burgers, ice cream, or other treats listed in this diet does not mean you can’t have them. This is going to take a lot of effort and a reward every now and then doesn’t hurt. I would treat myself to one cheat meal every two weeks. I would buy a pizza, or eat a couple of double cheeseburgers, and then get back on track. If you start cheating more than that, your gains may not be all muscle and what is the point of gaining muscle if it is going to be covered by fat? Also, if you have to choose between eating something not on your plan or not eating at all, always eat. Skipping meals will not help you. If you have to stop at a fast food restaurant, find something relatively healthy on the menu and order it. There are healthy choices at most restaurants, so you don’t have to suffer too much. Just avoid temptation and stay away from the Big Macs and Baconators.
Conclusion Please do not take nutrition lightly. The foods you eat and how often you eat them is a direct influence on how you get bigger and stronger in the future. You follow this plan and you will be well on your way to your ultimate fitness destiny. If I can do it, trust me, you can do it. Roger “ROCK” Lockridge Bodybuilding.com 2009 Male Writer of the Year Author, World Physique Magazine Contributor: Ironpinoy Magazine BodySpace: rocklockridge
Logs are a great tool and are very valuable to your success. If you have a BodySpace account, you can use your BodyBlog. It is a great tool and others can see it so it will keep you motivated to stay on track. If you don’t have a BodySpace account, signing up for one is free.
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What’s New IP 38
CONFEDERATE P120 FIGHTER COMBAT There is simply no more consummate expression of the individual than the motorcycle. And there is simply no better expression of the motorcycle than the CONFEDERATE P120 FIGHTER COMBAT.. US$ 75,000 www.confederate.com
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Jerick Ternida
Jhowell Mercado HARDWEAR
IRONPINOY MAGAZINE at the BEAUTY AND WELLNESS EXPO TRINOMA MALL, QC November 24-25, 2009
Ritchie Rosales
Therese and Gary Yupangco
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WINNERS of BODYBUILDING CHAMPIONSHIPS in KUWAIT organized by PLATINUM HEALTH CLUB and MUSCLES FACTORY, Dec. 08, 2009
NELSON V. TOTANES 2ND PLACE INTERNATIONAL BODYBUILDING CHAMPIONSHIPS MANAMA, Kingdom of BAHRAIN organized by HH SHAIKH NASSER BIN HAMAD AL KHALIFA, Dec. 11-12, 2009
Nelson Totanes
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Division 70 kgs below NELSON V. TOTANES 2nd place RAMIL MAGPUSAO 3rd place FREDIE UNTALAN 5th place Division 70-80 kgs. OWEN HIMBING 3rd place MARIEL GARGANERA 4th place Division 80-90 kgs. ARSENIO BOY AGPOON 3rd place Mariel Gargarena Owen Himbing
Ramil Magpusao
Fredie Untalan
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The group founded December 19, 2007 by EMMANUEL A. GALICIA who is the current president. Our aim is to promote goodwill and unity among pinoy bodybuilders and fitness trainers and to help our fellow Filipinos.
RAMIL MAGPUSAO - 3rd place FREDIE UNTALAN - 5th place
OFFICERS President: Emmanuel A. Galicia Vice President: Richard Baylon Treasurer: Nelson V. Totanes Secretary: Gerald Pangan Coordinator: Jonathan S. Pateno. Advisers: Allan Bayoco, Mike Tio-tio, Arsenio Boy Agpoon, Danny Nacua, Ogie Jaranilla.
Division 80-90 kgs. ARSENIO BOY AGPOON - 3rd place
Our vision is to help potential bodybuilders and to make the bodybuilding sport stronger so we can get more attention and support from the government and the business sector. Some of our members had made great achievements in the bodybuilding competition in KUWAIT and in BAHRAIN. 1) WINNERS of BODYBUILDING CHAMPIONSHIPS in KUWAIT organized by PLATINUM HEALTH CLUB and MUSCLES FACTORY, December 8, 2009. Division 70 kgs below NELSON V. TOTANES - 2nd place
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Division 70-80 kgs. OWEN HIMBING - 3rd place MARIEL GARGANERA - 4th place
2.) NELSON V. TOTANES had mark the name of Filipinos for taking 2ND PLACE in the INTERNATIONAL BODYBUILDING CHAMPIONSHIPS in MANAMA, Kingdom of BAHRAIN organized by HH SHAIKH NASSER BIN HAMAD AL KHALIFA, December 11-12, 2009. Next year our group is planning to held an all Pilipino bodybuilding competition here in Kuwait and some of our members will compete in a much bigger bodybuilding competition.
PHILIPPINE
BODYBUILDING
AND FITNESS ASSOCIATION
IN KUWAIT
(PBBFAK)
We thank you for giving us a space in your website and in the Ironpinoy Magazine. Maligayang Pasko & proud to be pinoy! Emmanuel Noel Galicia
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Open Category Champ-Martin Catigan(front double biceps pose)
Novice Top 6, 6th placer-Jr Robles, 4th placer-Ulysses Rellos, 2nd placer-Noel Pjer, 5th placer-Raje Fama, ChampAlrey Pamatlao
Machris Delfin with Martin Catigan (Open Category Champion) IP 42
Open Category(from left) 4th placer-Alvin Lorino, 2nd placerRosben Empase Jr., 1st Placer-Martin Catigan, 3rd placer-Ulyses Re www.ironpinoy.com
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Left-Right: Mr. Marlon Tajale, Dr. Randie Asuncion,
he CDO Fitness & Exercise Seminar Workshop held last October 3, 2009 was a total success! The said Seminar Workshop was conducted at the Auditorium of Cagayan de Oro College-PHINMA in cooperation with DKT Philippines, Inc., Mr. Donut (DivisoriaCDO Branch), STEMTech Philippines (Rosy Meyers Group), Print Creation, 3K Thai Traditional Massage Center and COCNursing Student Body Organization. The presentors were Mr. Marlon Tajale, 3rd placer in Mr. & Ms. Philippines 2009 (Tall Category); Dr. Randie Asuncion, Internal Medicine Specialist; Mr. Vernon Dingal, 2nd placer in Mr. & Ms. Philippines 2009 (Tall Category); and Mr. Ely Quirino, Jr., Circuit Training & TaeBo Instructor.
Left-Right: Ms. Carmz Rubio, Mrs. Teocel Ebarat, College of Nursing Instructor, Mr. Vernon Dingal
“It was a fun-filled educational afternoon wherein the audience actively participated by engaging themselves on some of the basic workout activities, including Taebo, as well as Strength and Flexibility Training Exercises,” said Ms. Maria Carmela “Carmz” Rubio,RN, organizer and Nurse Clinical Instructor of COC-PHINMA. “Their enthusiasm was overwhelming as they kept asking the presentors questions regarding fitness as well as supplementation.” Most of the participants were college students, a majority of which were from the College of Nursing from different schools. Some participants were also recreational fitness enthusiasts, regular gym-goers and gym instructors. At the end of the day, Certificates of Attendance were provided and a lot of gift prizes were given away.
Left-Right: Carmz Rubio, Mrs. Ebarat, and Mr. Ely Quirino
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Left-Right: Carmz Rubio, Mrs. Ebarat, and Dr. Randie Asuncion
The said event would also not be possible without the assistance from the following benefactors: Nature’s Taste Water Refilling Station, Ms. Grace Nagtalon, Ms. Tanya Neri, Ms. Gina Alon & Family, Mr. Jerry Ebarle, Col. Cesar Ouano (Ret.), StrykHi, Councilor Jimboy Mainit of Sta. Cruz, Tagoloan, Misamis Oriental and FitnezRiot of www.fitnezriot.com.
HATAW SA CdO!
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Reprinted with permission from the PLAY TRUE publication of the WADA. Print date circa January 2007
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SUPPLEMENTS MADE IN THE USA, HIGH QUALITY, LOW PRICE VISIT WWW.IRONPINOY.COM FOR DETAILS OR CALL 09176105039 (globe) / 09194055426 (smart) Ironpinoy Sports Nutrition committed itself on providing high quality products from the USA. Our products is no-hype, no-bull marketing while lowering the price but not sacrificing quality and potency. We order them in bulk and shipped here to the Philippines. We repack them in PE Food Grade bags. It is double sealed for easier transport and delivery. Most of the people ordering our products already have spent containers and this is a good way to re-use the containers. In this way we can reduce the costs and help in reducing waste. Online ordering is cost effective as well since there is not much overhead thus further reducing the costs of the products. Your order will also support Ironpinoy projects towards the upliftment of the bodybuilding athlete and other sport athletes. We ship it via LBC or JRS nationwide from 1-2 days upon payment thru bank, Gcash, Smart Money or Paypal. NOTE: Photos are for display only.
Continued from Page 7: Steroid Classification
Cont’d from Page 4: Bodybuilding & Olympics
Continued from Page 33: Yoga is Like Sex
Visit www.SupplementSafetyNow.com to learn more and to take action, joining those who are deeply concerned about the health of consumers.
Bodybuilding And The Olympics: The Main Argument Against
well. So honor your body’s limits, don’t push; allow, breathe and soften into the poses.
USADA is the non-profit, independent and non-governmental entity responsible for the testing and results management process in the U.S. for athletes in the Olympic and Paralympic Movement, upholding the Olympic ideal of fair play, and representing the interests of athletes. USADA is dedicated to preserving the integrity of sport through research initiatives and educational programs. The agency manages a drug reference phone hotline and Global Drug Reference Online, conducts educational sessions with National Governing Bodies and their athletes, and proactively distributes a multitude of educational materials, such as curriculums, themed brochures and nutrition and dietary guides, easy-reference wallet cards for the prohibited substance list, periodic newsletters, and protocol and policy reference publications, all of which can be found at www. USADA.org. CONTACT: Erin Hannan, Communications & Outreach Director Phone: (719) 785-2009 E-mail: ehannan@usada.org
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Besides the drug doping issue, perhaps the most prominent argument against including bodybuilding in the Olympics is the subjectivity of judges and the fact that there is often no clear winner. Even though other Olympic sports like ice skating are also in this category, the majority of Olympic sporting events feature clear winners, either by time, distance, height or lifting weight. No one can argue that judging mistakes have been made when a competitor clearly wins an event. Although the jury is still out on bodybuilding and Olympics, it seems for the time being at least, that the Olympic Committee has no intention of including bodybuilding as an Olympic sport. Despite the fact that the bodybuilding fraternity is ready and willing to take the step to Olympic level, it looks like they will be waiting for some time yet. About the Author: Jean Littman is co-owner of BodyBuilderWeb.com which provides quality tools and resources on bodybuilding, gaining muscle and losing fat.
Keep in mind that there are as many different forms of Hatha Yoga (the physical path of yoga) as there are yoga teachers. Every teacher has a unique teaching style, approach and attitude, even if they have been trained in the same yoga lineage. It’s important to shop around for a teacher who is well trained and one who inspires you. Find the teacher that suits your style and don’t be afraid to go to different classes and change teachers as you develop your yoga practice. Yoga is an amazing journey of selfdiscovery. The way you approach your yoga practice is a microcosm of the way you approach your life. It’s a truthful mirror, a deep learning and exploration into the depths of the soul. I wish you blessings on your yoga path, share what I have written and have light in your journey back to your most beautiful, authentic self. http://josephineso.webng.com/
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PASIG CITY ROBINSONS METROEAST L1-L58 Robinsons Metro East, Marcos Highway, Dela Paz, Pasig City LAS PINAS SM SOUTHMALL GF SM Southmall, Las Pinas City M-STAR GF M-Sta Ave. Philamlife Pamplona, Las Pinas MUNTINLUPA FESTIVAL MALL 1 K-101 1st Level Festival Supermall, Alabang Muntinlupa FESTIVAL MALL 2 Space 1081 A-1st Lvl Festival Supermall, Alabang Muntinlupa SM MUNTINLUPA GF Tunasan National Road, Muntinlipa LUCENA PACIFIC MALL LUCENA SM LUCENA Unit 240 SM City, Lucena City BATANGAS ROBINSONS LIPA L2 251 Expansion Mall, Robinsons Place, Lipa City, Batangas SM BATANGAS CAVITE SM BACOOR 042 SM City Bacoor Habay 2, Tirona Aguinaldo, Bacoor Cavite ROBINSONS IMUS Lvl 1 Space No. 28 Robinsons Place Imus, Cavite WALTERMART DASMARINAS GF Waltermart Emilio Aguinaldo Hiway, Barrio Burol, Dasmarinas Cavite SM DASMARINAS SPACE 47 GF SM City, Dasmarinas Cavite TARLAC METROTOWN TARLAC GF 114A Metrotown Mall Mc Arthur Hiway, Tarlac, Tarlac DAGUPAN NEPO MALL DAGUPAN 3F 315 Nepomall Dagupan Arellano St., Dagupan City BAGUIO CITY SM CITY BAGUIO SM City Baguio, Upper Session Road, Baguio City PAMPANGA NEPOMALL ANGELES Unit 120A GF St. Joseph St., Angeles City, Pampanga ROBINSONS STARMILLS Robinson Starmills, Olongapo, Gappan Road, San Jose, San Fernando, Pampanga SM CITY CLARK GF 1192 SM Clark M. Roxas St., Clark Special Economic Zone, Clark Pampanga SM CITY PAMPANGA AX1 199 GF SM City Pampanga San Jose City, San Fernando Pampanga CABANATUAN N.E. PACIFIC MALL GF Pacific Annex, N.E. Pacific Mall Km. 3 Maharlika Hiway Cabanatuan City NUEVA ECIJA WALTERMART GAPAN GF Waltermart, Maharlika Hiway Bayanihan Gapan City Nueva Ecija BULACAN SM MARILAO 2F SM City Marilao, Marilao, Bulacan
Where to Buy WALTERMART PLARIDEL GF Waltermart, Cagayan Valley Road, Bo. Banga 1 Plaridel Bulacan LEGASPI CITY LCC LEGASPI Level 3 LCC Mall Legaspi Penaranda St., Legaspi City PACIFIC MALL LEGASPI Space No. L2-5 2F PM Landco Business Park F. Imperial St., Legaspi City NAGA CITY NAGALAND SUPERMALL Lvl 1 L1-103 Nagaland E-mall Penafrancia St., corner Angeles St., Naga City SM CITY NAGA LAGUNA SM STA. ROSA U-1064 GF SM City Sta. Rosa Tagapo Sta. Rosa Laguna WALTERMART CALAMBA GF Waltermart, Bgy Real Calamba Laguna WALTERMART STA. ROSA UGF Waltermart, Bgy Balibago, Sta. Rosa Laguna SOUTHGATE CEBU ELIZABETH MALL CEBU 3F E. Mall Bacalso cor L. Kilay St., Cebu City SM CITY CEBU Stall No. 2 LGF SM City Cebu Juan Ave. Cebu City ROBINSONS CEBU Lvl 2, Robinsons Place Cebu, Fuente Osmena Blvd, Sta. Cruz Cebu City GAISANO FIESTA MALL GF Gaisano Fiesta Mall Hiway Tabunok Talisay Cebu City PARKMALL MANDAUE GF 168 Ovaro Avenue Mandaue Reclamation Area, Mandaue Cebu City ILOILO SM ILOILO GF SM City Iloilo, Benigno Ave. Manduriao Iloilo City ROBINSONS ILOILO Robinsons Place Iloilo Quezon St., Iloilo City ROXAS CITY GAISANO CITY ROXAS GF Gaizano City Roxas, Arnaldo Blvd, Roxas City GAISANO MARKETPLACE GF Gaizano Roxas Marketplace San Roque Extn Roxas City BACOLOD CITY ROBINSONS BACOLOD Lvl 2 Robinsons Place, Lacson St., Mandalagan, Bacolod City GAIZANO BACOLOD GF Gaizano City Bacolod Supermall Aranet Sigcang St. Bacolod City SM CITY BACOLOD Bridgeway SMBD 222 SM City Bacolod Reclamation Area Bacolod City GAIZANO KABANKALAN GF Gaisano Kabankalan, National Road cor Tan Lorenzo Ext. Bgy Hilamonan Kabankalan City CAGAYAN DE ORO ROBINSONS CAGAYAN Robinsons Place Rosario Cresent Florentino St. LKKS Ctr, Cagayan De Oro
SM CITY CAGAYAN GF 161 SM City Cagayan De Oro Mastersons Ave. Cagayan De Oro GAIZANO CAGAYAN GF Gaizano City Mall Cagayan De Oro ILIGAN CITY GAIZANO ILIGAN 2F Gaizano City Iligan Romas Ave. Iligan City DAVAO CITY NCCC DAVAO GF NCCC Mall Davao, Mc Arthur Hiway cor Ma-a Road Davao City LACHMI DAVAO GF 156 San Pedro Lachmi Shopping Mall Davao City COTABATO KCC MALL OF MARBEL 2F KCC Mall of Marbel Aquino St., cor National Hiway, Koronadal Cotabato GENERAL SANTOS KCC MALL OF GENSAN UGF, KCC Mall of Gensan, J. Catolico Sr., Ave. Lagao Gen. Santos City LEYTE THE POINT ORMOC 2nd Flr., 791 Lopez Jaena St., Ormoc Leyte
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