IRONPINOY
Bodybuilding & Fitness is the foundation of all Sports
2010 Vol. 2 Issue 2 www.ironpinoy.com
FAME 2010
FITNESS LIFESTYLE AND LEISURE
Philippines Fitness Model Muscle Entertainment
Mr. Panagbenga Rodora Trinchera Jesse Sabater
Arnolds Expo 2010
Mr. & Ms. Boracay 2010
Michael Baello
HARD GAINER
Part 2
ISSN 1655-6836
P120
ADE RAI
Luzviminda McClinton
FAME FITNESS
Natural Bodybuilding
SWIMSUIT Team Indonesia Event Photos Training Nutrition News Profiles Competition
Contents 0610 Events 8
FAME PHILIPPINES 2010
20 Mr. and Ms. Boracay 2010 Part 1 44 Arnolds Expo 2010 48 Mr. Panagbenga 2010
Features 22 Ade Rai
Photo by Rameses Dingle Model Jun Danganan
26 Rhodora Trinchera: The Making of an Ironpinay 30 Jesse Sabater 34 Testing for Anabolic Steroids Part 1 38 Philippine Gym Operators Alliance 40 The Dance, the Theme and the Thrill in Group Fitness Exercises Part 1 42 Hardgainer Muscle Building Part 2 Supplementation 46 10 Baby Steps to Launch Your Motivation to Application
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DORY TRINCHERA: THE MAKING OF AN IRONPINAY
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HARDGAINER MUSCLE
BUILDING
Part 2: Supplementationmentation
STRONGMAN CHAMPIONS LEAGUE
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Regulars 4
Letters
6
News & Events
36
What’s New
51
Where to Buy
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ICEMAN CHALLENGE - SCL 2010 SERIE OPENING COMPETITION
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Letters
Share your views and opinions to fellow readers and enthusiasts in every issue.
How safe are the PET water bottles? Today if you have a look on the bottles used for beverages in the United States, then the maximum are made of polyethylene terephthalate or in sort PET (polyethylene terephthalate). The main reason of using PET bottles seems to be the weight that is very low, and can be prevented from breaking. These types’ bottles are used in a wide range to store products starting from water to beer. We do have the habit of using a bottle more than once without knowing the pet water bottle safety. When it comes to pet water bottle safety, then you must know that whatever items are coming related to food or drinking, all are checked by the U.S FDA or Food and drug Administration. Before introducing the pet bottles in the market, they are bound to be verified by the FDA. To ensure the pet bottle safety and before they gets the permission, they need to go through a hard test whether they are safe or not. When water or soft drinks or any type of drinking item is packaged in a pet bottle, it comes to a contact with the plastic. The poison needs to be too low so that when they come to exposure, human being does face any problem. PET bottles that are used to store water or liquid substances include an element known as DEHA. This is very harmful for human beings as they carry the germs of fatal disease like cancer. In this discussion it is important to know that the DEHA itself is not a cancer disease, and it is been proved by the U.S Environmental Protection Agency in the year 1991. DEHA happens to be a type of plasticizer and it is not an inbuilt raw material in PET. People often ask that whether pet bottles are only for one-time usages, and that has been announced by the U.S FDA. Fact is that FDA has not made any regulation for the same instead of that, the pet water bottle safety is meant for social and financial reasons. Another common thing you can hear often is the announcement of not using the bottles that are left in the car. Through an e-mail, it has been known that a woman was suffering breast cancer, and the doctor asked not to drink water from the bottles kept in the car. The reason showed was that when the pet bottles are kept in heat, a reaction takes place that allows the growth of cancer disease. Another thing you can often hear is the awareness on pet water bottle safety and that is not to keep the pet bottles in frozen temperature. However, there are no such scientific reasons behind the release of toxins when the pet bottles are frozen. Unless they comes closure to too high temperature, dioxins are not released from the pet bottles. Experiments say that there is no chance of being connected with the dioxins when plastic is kept under room temperature or extremely cool place. All you need to do is to check for the numbers mentioned on the bottom to ensure the pet water bottle safety.
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Is it True that the IFBB is not in the IOC anymore? IFBB is suspended after 24 years of effort to be recognized as an IOC Sport On Monday, the 26th of April, the Annual General Meeting of the IWGA (International World Games Association) confirmed the decision of the Executive Committee to suspend the International Federation of Bodybuilding and Fitness (IFBB). At their meeting in the context of the SportAccord Convention 2010 in Dubai the representatives of 19 member federations voted to confirm the suspension decided by the Executive Committee (with 9 votes against and no abstentions). The re-elected IWGA President Ron Froehlich described the vote by the assembly as an important expression of support for the decision of the Executive Committee to suspend the IFBB. The IWGA Executive Committee had unanimously suspended the International Federation of Bodybuilding and Fitness and its athletes from The World Games. The reason was: four bodybuilders had been tested positive for banned substances under the IWGA Anti-Doping Rules at The 8th World Games 2009 in Kaohsiung. One athlete tested positive twice. All in all, only five athletes tested positive during the 2009 games. Of all 25 cases of doping detected during The World Games since 1989, 17 had to do with bodybuilding (more than 68 percent).
What happened to the IFBB Asian Federation headed by Paul Chua aka ABBF? Since March 31, 2009, the ABBF is officially not recognized by the IFBB. Mr. Paul Chua has been withdrawn from his appointment as Executive Assistant to the IFBB predisent since March 13, 2009. He is also suspended as of March 31, 2009 from his elected position as IFBB President for Asia. Because of this situation, the IFBB created the Special Commission for Asia or SCA, whose mandate is to manage on interim basis, the activities of the IFBB throughout Asia. The SCA has temporarily assumed the duties and responsibilities of the suspended ABBF. The SCA is based in Qatar and will have a mandate for one-year until April 2010. Following Olympic Council of Asia guidelines, the SCA will comprise outstanding sports officials from the following countries: Central Asia, South Asia, East Asia, South East Asia and West Asia. More updated details at www.ifbb.com
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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 Roger Lockridge - USA Tad Inouie - USA Matt Weik - USA
Photographers IRONPINOY Jun Danganan Edgar Allan Fernandez James Leetong Portacio Studio
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 Rocky Dauden Rodora Trinchera Editor Michelle Rio Marketing and Advertising Lee Soriano
We are in our 4th issue and it was a “wild ride.” Last year there were so many achievements, from bodybuilding athletes to the Ironpinoy Magazine. The last was being one of the Press media for the Arnolds Sports Festival. The world is taking notice and I hope we can unite our industry into one coherent force that will benefit all of the business, gyms and competitors. We aim to expand the competitor base and encourage “new blood” to join the movement. True, people would want to see the superstar “freaks” of bodybuilding but we should not forget why we do this in the first place. We are role models and aim to inspire young people and even the “young at heart,” to join competitions and show off on a proper stage what they have achieved for themselves and the positive changes they have inspired in their lives. Encouraging “clean” and “fair-play”competition where pride and prestige is the ultimate prize. Cash is good, but who would remember you in an event that benefits the spectators’ loins? Cash will go away in a snap. Cash can also buy you a trophy. But it will never buy you the prestige that non-cash prize events offer. To be recognized is one of the things we join competitions. Would you rather be recognized in an event that has no name but gives great cash prizes or participate in an event that all of you is competing for pride, sportmanship, fair play and prestige? In our local setting, we have so many events. For what? Mainly entertainment rather than a real competition. Thats why there is a cash prize because they used the bodybuilders to drop their pants and strut their stuff on stage for the benefit of the audience’s questionable motives and is ignorant of what is a BODYBUILDING SPORT. Others make these events as their cash cow joining one event to another. Thats Vanity for you.
On the Cover Luzviminda McClinton FAME FIGURE MS. BORACAY Michael Baello FAME MUSCLE MEDIUM WINNER MR. BORACAY
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
Is being Vain, Healthy? This is an old argument that we have to take seriously. There is a fine line between Vanity and Being Healthly. Vanity happens when something that you like is taken into excess (in contrast to gluttony) and it becomes your sole purpose in Life. You can say the Health and Fitness people (Bodybuilders) are Vain because they occupy their time being beautiful and good at what they do specially in competition. This perception is very much associated to Bodybuilders and Fitness competitors. If you will look at it, people want to see these beautiful men and women onstage doing their quarter turns and routines. Most have a story to tell and it is a personal goal for them. If feeling good and looking good is vanity then please shoot me.
Disclaimer
IRONPINOY
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News News | Events | Announcements
WADA has created a section of its Web site outlining the Agency’s role at the upcoming Olympic and Paralympic Winter Games. This section includes a special issue of WADA’s flagship magazine, Play True, in a new Web format, launched last November, which includes in particular video clips. The anti-doping rules of the International Olympic Committee (IOC) and the International Paralympic Committee (IPC) for the Vancouver Games can also be found in the section. The Vancouver issue of ePlay True highlights WADA’s responsibilities at the Olympic and Paralympic Games. While the IOC and the IPC are responsible for anti-doping at their respective Games, WADA will assume a number of roles in the lead-up to, and during, the Games. These include in particular the presence of Independent Observer and Athlete Outreach Teams, the members of which are presented in this issue.
Left to right: Rafael Santonja, President of the International Federation of Bodybuilding. Essa Ibrahim Hassan Obaid of United Arab Emirates, overall winner of Arnold Amateur IFBB Men’s Bodybuilding Championships. Governor Arnold Schwarzenegger
Winners Announced for Third Annual Arnold Amateur Bodybuilding, Fitness, Figure and Bikini Championships COLUMBUS, OHIO – The top amateur competitors from around the world and USA competed in the Arnold Amateur IFBB International Bodybuilding, Fitness, Figure and Bikini Championships at Veterans Memorial Auditorium and the Greater Columbus Convention Center March 4-6 as a part of the Arnold Sports Festival. Overall winners in each category include: Essa Ibrahim Hassan Obaid – Men’s Bodybuilding; Maria Rita Bello – Women’s Bodybuilding; Nicole Cavalcanti – Fitness; Gloria Keplinger – Figure; Angela Kegler – Figure Masters; Chady Dunmore – Bikini. “We had athletes from over 40 different countries competing this year making this one of the biggest international events of its kind” said Bob Lorimer, owner of MetroFitness Gyms and the events co-producer with the Fitness Factory’s Mike Davies. “We are fortunate to collaborate with such wonderful partners like Rafael Santonja, President of the International Federation of Bodybuilding and Jim Manion, President of the Nation Physique Committee who help us bring together so many talented competitors,” Lorimer added. Overall winners received a Tony Nowak Arnold Classic jacket, and an Arnold VIP ticket package. Each weight or height class winner received a one year subscription to Posedown Magazine presented by Bob Johnson. The top five competitors in each weight or height class received trophies. The Arnold Sports Festival, with bodybuilding as the heart of the weekend, features 40 sports and events, 12 Olympic sports, 18,000 competitors, and more than 170,000 spectators. For more information visit: www.arnoldclassicamateurbodybuilding.com, and www.arnoldsportsfestival.com.
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Along with regular features, such as editorials from WADA’s President John Fahey and Director General David Howman, ePlay True also contains contributions from the Vancouver Organizing Committee for the 2010 Olympic and Paralympic Winter Games (VANOC) on their commitment to anti-doping, as well as a profile of the WADA accredited anti-doping laboratory responsible for analyzing doping control samples collected as part of the Games. Visit www.wada-ama.org/invancouver to access the Vancouver 2010 section.
Pekiti Tirsia Kali Baguio City, The baby organization has earned recognition. The 2010 Pekiti Tirsia Brotherhood Gathering that began on march 1 is now actively training in different islands of the Philippines. The first group to arrive was team USA lead by Guro Tim Wade who began training from the 1st to the 10th of march. Different groups from Europe arrived within those dates, as well as team Malaysia and India. The last group to arrive on March 10 was Team Russia, headed by Guro Mumbakki Daniel Foronda, who’s team was not given a chance to rest. Immediately after checking in their hotels, Guro Mumbakki did not waste time and took his group straigth to an intense training in white plains, Quezon City. Welcome dinner followed at the sea side in Roxas Boulevard. Team Russia trained all over metro manila, into different military camps, as well as Batangas, Tagaytay, Laguna, and after their intense and tiring training with the Grandtuhon Leo Gaje, they proceed to Baguio City to continue training with the new breed of the PTK Northern Philippines, The Pekiti Tirsia Head Hunters. continued to page 49
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FDA Expands Use of Approved Breast Cancer Drug: Provides oral regime for hormone positive and HER2-positive advanced breast cancer For Immediate Release: Jan. 29, 2010, Media Inquiries: Erica Jefferson, 301-796-4988, erica. jefferson@fda.hhs.gov. Consumer Inquiries: 888-INFO-FDA The U.S. Food and Drug Administration today approved Tykerb (lapatinib) in combination with Femara (letrozole) to treat hormone positive and HER2-positive advanced breast cancer in postmenopausal women for whom hormonal therapy is indicated. HER2 is a protein involved in normal cell growth. It is found on some types of cancer cells, including breast cancer cells. In hormone positive breast cancer, the presence of certain hormones contributes to breast cancer growth. In HER2-positive breast cancer, stimulation of the HER2 receptor contributes to cancer cell growth. Breast cancer is the second leading cause of death among women. More than 192,000 women will be diagnosed with breast cancer this year. “This drug combination of Tykerb plus Femara provides women being treated for advanced breast cancer with an important treatment option. This entirely oral treatment regimen works by targeting both HER2 and the hormone receptors, thereby slowing the cancer cells’ ability to grow or spread,” said Richard Pazdur, M.D., director of the Office of Oncology Drug Products, in the FDA’s Center for Drug Evaluation and Research. Women with HER2-positive disease receiving the Tykerb plus Femara combination more than doubled the time they lived without the cancer progressing compared with those receiving Femara alone (35 weeks vs. 13 weeks). Women in the company sponsored study were randomized to receive Tykerb plus Femara or Femara alone. It is too early to determine whether an improvement in overall survival will be observed in the clinical trial. Tykerb works by depriving tumor cells of signals needed to grow. Tykerb enters the cell and blocks the function of the HER2 protein. Tykerb was initially approved in combination with a chemotherapy drug, Xeloda (capecitabine) in 2007. This combination was used to treat women with advanced breast cancer tumors with the HER2 protein who had received prior treatment with chemotherapy drugs, including an anthracycline and a taxane, and Herceptin (trastuzumab), an anti-cancer antibody used to treat HER2-positive advanced breast cancer. Safety information from this study was consistent with previous Tykerb clinical studies in advanced breast cancer. The most commonly reported side effects of the combination were continued to page 35
Warning: Counterfeit Alli
Events Bodybuilding | Fitness
FAME PHILIPPINES 2010 Music Museum, Greenhills Commercial Complex, San Juan City, Metro Manila, Philippines. April 24, 2010. Bong Pico 09176105039 email bongpico@ironpinoy.com. Tickets available at ticketworld outlets at National Bookstore, Robinsons Mall, Ayala Malls, Online at www.ticketworld.com.ph or call 891.9999 MR. MANILA BODY BUILDING CONTEST. April 25, 2010. For more details, call (+632)3313607 MR. & MS. BORACAY 2010 April 29 to May 2, 2010 Boracay Island Philippines. More info email workoutcebu2003@yahoo.com or call 09173228194 or 0325165558 GINOONG KAMUNING 2010-2ND BODYBUILDING COMPETITION. Kamuning Bernardo covered Basketball Gym. May 1, 2010 Mr. Ferdie Ismael or Mr. Chelo Valdez Abon. Mobile 09205439094/09217826132 NSCA- CERTIFIED STRENGTH & CONDITIONING SPECIALIST & NSCA -CERTIFIED PERSONAL TRAINER. May 16, Sunday. St. Martin de Porres Building - UST, Espana, Manila. www.nsca-cc.org SINGAPORE 2010 YOUTH GAMES August 14-26, 2010 http://www.singapore2010.sg
How to Recognize the Counterfeit Alli Dangers of Counterfeit Alli FDA Recommendations The Food and Drug Administration (FDA) is warning the public about a counterfeit version of the weight-loss drug Alli 60 mg capsules (120 count refill pack) being sold over the Internet, particularly at online auction sites.
HARDWEAR BODYBUILDING CLASSIC 2010. September 4, 2010. For Info 09298036065
The counterfeit product is illegal and unsafe. FDA advises people who believe that they have a counterfeit product not to use the drug. There is no evidence at this time that the counterfeit Alli product has been sold in retail stores. How to Recognize the Counterfeit Alli The counterfeit Alli looks similar to the authentic product, with a few notable differences (see photos). The counterfeit Alli has a missing LOT code on the outer cardboard packaging an expiration date that includes a MONTH, DAY, and YEAR—the expiration date of the real Alli only contains a MONTH and a YEAR a plain foil for the inner safety seal without any words on it—the safety seal of the real Alli has the words “SEALED FOR YOUR PROTECTION” prominently printed on it. Large capsules with white powder, as opposed to small white pellets found in the real Alli a slightly taller plastic bottle with a wider cap and coarser ribbing on the cap than what is seen with the real Alli. Dangers of Counterfeit Alli Alli is an FDA-approved, over-the-counter weight-loss drug that contains orlistat as its active ingredient. The counterfeit version of Alli does not contain orlistat; instead it is made with varying amounts of sibutramine, a stimulant drug.
OLYMPIA 2010 WEEKEND September 24, 2010. Las Vegas Convention Center. http://www.mrolympia.com NABBA ASIA PACIFIC Philippines & Visasyas-Mindanao Ironpinoy Selection. September 2010. More info Dennis Delgado workoutcebu2003@ yahoo.com. Mobile 09173228134 IRONPINOY TOURNAMENT OF CHAMPIONS AND STRONGMAN CHAMPIONS LEAGUE PHILIPPINES October 9-10, 2010. Venue TBA. Visit http://www.ironpinoy.com for updated details. FAME WORLD CHAMPIONSHIPS November 11-14. Las Vegas, Nevada USA. http://www.bodyproud.org
continued to page 49
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THE BIGGEST BATTLE OF BODIES THIS SUMMER: Fitness and Modeling Expo (FAME) 2010 Michelle Ann S. Rio
L
ast April 24, 2010, all fitness aficionados put everything off to gather for a whole day affair at the Music Museum. Participated by 60+ competitors from 20+ gyms and from Vigan to Davao and 3 countries. Brought to you by Body Proud Fitness Events and Promotions together with Ironpinoy.com, Ironpinoy Magazine and Ironpinoy Media Group, FAME 2010 started off with Ade Rai’s seminar on Fitness Lifestyle and Motivation for the competitors as well as the audience present to be encouraged to commit themselves to wellness and its totality. This is aside from the FAME Camps held twice at Ultra on March 6 and PTTC on April 24, which was for FAME competitors to further understand the abundant opportunities that lie ahead once they join the competition. After the seminar, there was a break for the audience to take their meals and for the athletes to get ready. When the event resumed, audience have witnessed the final rehearsal of the athletes under the supervision of Mr. Douglas Nierras and the company dancers of Powerdance. There were several categories in which athletes may choose to join: Bodybuilding (Short, Medium, Tall), Open, Disabled, Body Transformation, Fitness Women, Figure, Routine and Fitness Model Men. Hosted by Mike Dauden, the show began in a few minutes after the technical run. Everyone was hyped by the explosive dance number from Douglas Nierras Powerdance. Then judges, whom most have been FAME winners in the past years, were presented. Competition was tight for athletes under categories with few competitors. On the other hand, athletes who are solo under one category are suitably awarded and given recognition. Nivea and Loreal gave out special awards for two deserving pairs. As the overall scores were being tabulated, earlier guest speaker Ade Rai, an Indonesian bodybuilding athlete who has won several national and international titles in the field, performed a Muslim cultural dance-inspired posing routine. The winners were announced soon after to be representing the Philippines in competitions abroad under FAME. Thank you to all who supported the FAME Philippines 2010 event. Owners Mindy Blackstein and Jeffrey Kippel. Sponsors: Dental First; Mariel Anne Laxamana, Gladys Ira Sto. Tomas. Seair; Patrick Tan. CMMTC; Hendro Santoso. Nivea; Raisa Mislang. Loreal; Cecil Ilagan. Sports Unlimited ABS-CBN: Gene Maninang, Tom Anacita, Jaime Gonzales. Judges: Josephine So, Rodora Trinchera, Ringo Borlain, Jerick Ternida and Lito Llora. Support Staff Maria Carmela Rubio, Michelle Marie Villamayor, Andrew Ondo, Jay Gacita, Josh Barcia, Rowel Azarcon, Francisco Rayel, Glenn Fontanilla, Dennis Arpon, Ramil Roxas, Jonel Cruz. Technical staff (lights and sounds) and the Powerdance. The Ironpinoy Media Group, Mike Dauden and Lee Soriano. Photographers: Godofredo Portacio, Dwight Viendo, Angelo Dela Cruz, Jun Necio.
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Richard Baylon
Paolo Benit
Jodalyn Babaran
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Michael Baello
Rowell Co
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Maynard Serrano Disabled Category
SHORT DIVISION Franklin Virgo
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Wins Hipe
Larry Santos
MEDIUM DIVISION www.ironpinoy.com
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Ricardo Cena
Bernard Jason Saguinsin Bernie Gallofin
Ferdinand Lami-ing
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Randy Alonte
Gabriel Esporlas
Caris Ivan Ho
Lou-Cris Mendoza
Julius Caalim
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Edwin Briones
Patrick Soriano
Edwin Briones
Juan Rafael Andaya
Jeremiah Cruz
Reynato Munar Jr
FITNESS MUSCLE MODEL Paolo Jardiolin
Jesse Virata
Ricardo Cena
Mr. L’Oreal Marc Luther Dulatre awarded by Cecil Ilagan
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Cesar Dalipog
Ferdinand Lami-ing
Mr. Nivea Bernard Jason Saguinsin awarded by Princess Dauden
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FIGURE
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FITNESS SWIMSUIT MODEL
Ms. Nivea Honey Cagadas awarded by Chloe Dauden
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Ms. L’Oreal Christine Ongcangco awarded by Cecil Ilagan
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Ironpinoy Magazine presents
2010 FAME PHILIPPINES
April 24, 2010 Music Museum, Greenhills Commercial Complex, Metro Manila, Philippines BODYBUILDING SHORT DIVISION 7 Franklin Virgo 3 Leandro Jivan Bermudo 2 Diover Guanco 4 Ayson Wendell Manalo 5 Adrian Tubaclas 1 Jose Yumul 6 Dexter Caluza 8 Allan Tuano MEDIUM DIVISION 8 Michael Baello 2 Rowell Co 4 Norbert Paz 5 Larry Santos 3 Wins Hipe 1 Patrick Abella 6 Arcee Chavez 7 Romy Mariano TALL DIVISION 1 Richard Baylon 3 Jodalyn Babaran 4 Paolo Benit 2 Rameses Joseph Dingle 7 Aldrin Chester Benzon 5 Stephen Chua-Caedo 6 Edwin Briones 8 Mark Christopher Rongavilla OPEN CATEGORY 6 Hendra Kurniawan Sapatra 5 Heintje Benny Pojoh 7 Dian Goestiano Agoes 2 Samuel John Solon 4 Johnald Romero 1 Orlando Smith 3 Albin Remitares 8 John Homer Valmonte
PLACE 1st 2nd 3rd 4th 5th
1st 2nd 3rd 4th 5th
1st 2nd 3rd 4th 5th
1st 2nd 3rd 4th 5th
LOCATION Quezon City Laguna Navotas Olongapo City Olongapo City Quezon City Baguio City Manila
GYM Pinnacle Fitness Stayfit Gym
Novaliches Rizal Vigan City Bulacan Quezon City Mandaluyong City Valenzuela Mandaluyong City
Enerflex Yamanaka Slimmers World Vigan Gym Parenas Gym MPC Great Muscles
Pampanga Pasay City Bacolod City Marikina City Vigan City San Juan Manila Laguna
Oxygen Gym Stamina Fitness Sams Slim Gym Slimmers World Vigan Eclipse
Bandung, Indonesia Jakarta, Indonesia Jakarta, Indonesia Bacolod City Caloocan City Baguio City Bulacan Manila
PMC Gym PMC Gym
Size and Shape
Rush Hour
Trigym
Sams Slim Gym Iron Master Fitness Gym Muscle Impact Gym
DISABLED CATEGORY 1 Maynard Serrano
1st
Tondo
D&G Fitness Gym
BODY TRANSFORMATION 1 Rodel Yumang 2 Dean Michael Ongcangco
1st 2nd
Valenzuela Canada
Yamanaka
FITNESS WOMEN 3 Honey Cagadas 2 Christine Ongcangco 1 Irene Aya 4 Grace Solon
1st 2nd 3rd 4th
Rizal Toronto, Canada British Columbia, Canada Bacolod
FIGURE 2 Luzviminda Mcclinton 1 Emay Guiap
1st 2nd
Makati City Quezon City
ROUTINE 1 Andrea Palermo
1st
Pasay City
PICC
1st 2nd 3rd 4th 5th
Manila Quezon City Quezon City Baguio City Davao City Caloocan City Quezon City Manila Rizal Bulacan Olongapo City Toronto, Canada Mindoro Muntinlupa Paranaque Muntinlupa Paranaque Cavite Baguio City Paranaque Valenzuela Valenzuela Manila Paranaque
Bodimetrix Gym
FITNESS MODEL MEN 7 Marc Luther Dulatre 4 Bernard Jason Saguinsin 10 Bernie Gallofin 13 Ferdinand Lami-Ing 8 Ricardo Cena 1 Jesse Virata 2 Caris Ivan Marcelo Ho 3 Lou-Cris Mendoza 5 Victor Michael Calaunan 6 Reynato Munar Jr 9 Dalipog Cesar Clemente 11 Dean Michael - Ongcangco 12 Jeffrey Francisco 14 Gabriel Esporlas 15 Roy Benedict Mia 16 Patrick Soriano 17 Kevin Soriano 18 Jeremiah Cruz 19 Oliver Liwan 20 Julius Caalim 21 Faith Paolo Jardiolin 22 Randy Alonte 23 Edwin Briones 24 Juan Rafael Andaya
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Jonel Cruz
Josephine So
Lito Llora
Sam Slim Gym
Frozen Muscle Slimmers World Frozen Muscle
Ringo Borlain
Pump Gym PMC Irah’s Fitness Center Slimmers World
Jerick Ternida
Transformers gym Yamanaka Yamanaka
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Hendra Kurniawan Sapatra
TEAM INDONESIA
Sam Solon
Johnald Romero
Ramese Dingle
Dian Goestiano Agoes
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Patrick Abella
Heintje Benny Pojoh
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2010 MR. & MS. BORACAY
BATTLE OF CHAMPIONS
OVERALL CHAMP - MICHAEL BAELLO SHORT CLASS CHAMP. 2ND PLACE OMAR LEGACION - TALL CLASS CHAMP 3RD PLACE - AL NAZZER AMMAD - NOVICE CLASS CHAMP 4TH PLACE - ANDY LEGUARDA - MASTER’S CHAMPION MASTER’S CLASS 1ST ANDY LEGUARDA - PARANAQUE 2ND PLACE - ROGER ATILANO - ZAMBOANGA CITY 3RD PLACE - EDDIE MUGAR - OZAMIZ CITY 4TH PLACE - RANDY ALONTE - VALENZUELA CITY 5TH PLACE - ROGER CURILAN - CEBU( LATE) NOVICE CLASS IST PLACE - AL NAZZER AMMAD - ZAMBOANGA CITY 2ND PLACE - AGA MANABA- ILO-ILO CITY 3RD PLACE - RAM DINGLE MARIKINA CITY 4TH PLACE - ALVIN SOLON- BACOLOD CITY 5TH PLACE - ARNULFO DELA PENA - ILO-ILO CITY TALL CLASS IST PLACE - OMAR LEGACION - BORACAY ISLAND 2ND PLACE - PAOLO BENIT - BACOLOD CITY 3RD PLACE - JUN DANGANAN - TAGUIG CITY 4TH PLACE- LEONARD BIENVENIDA - ROXAS CITY 5TH PLACE -PATRICK ABELLA - MANDALUYONG CITY
Paolo Benit
SHORT CLASS IST PLACE -MICHAEL BAELLO - CALOOCAN CITY 2ND PLACE JIMMY ANSOK - ZAMBOANGA CITY 3RD PLACE - SAMMUEL SOLON - BACOLOD CITY 4TH PLACE - RAMSEY HAMJA - ZAMBOANGA CITY 5TH PLACE - VICHAR CAAYON - CEBU CITY WOMEN’S OPEN CHAMPION - LUZVIMINDA McCLINTON - MAKATI CITY 2ND PLACE EMAY GUIAP - QUEZON CITY 3RD PLACE - ANGELICA ALTAVANO - LAGUNA 4TH PLACE - MELODY CUAYCONG - CEBU CITY 5TH PLACE - JUVY LAURON CEBU CITY
Photo by Jun Danganan Model Rameses Dingle
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Sam Solon
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Jimmy Ansok
Omar Legacion
Michael Baello
Al Nazzer Ammad
JUDGE: Patrick Tan JUDGE: Kit Mortera
JUDGE: Kobayashi
Luzviminda McClinton Melody Cuaycong
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JUDGE: Jun Tanyag
JUDGE: Jonathan Lledo
Emay Guiap
Angelica Altavano
TO BE CONTINUED NEXT ISSUE...
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ADE RAI ON BEING DRUG FREE Photos by: Jason Mathas
EDITORS NOTE Ade Rai, is a “Drug Free” professional bodybuilding athlete. Very few people can claim to be Steroid free specially in professional bodybuilding. The Bodybuilding Sport is synonymous to Steroids which is a very sad reality. Not only because of its bad effects, but for its rampant use and abuse, but also pushing of the drug to newbies and arrogant people as well as uncontrolled use by so-called true “Bodybuilding Athletes.” Ade’s first visit in the Philippines was in 2001 for Musclemania Philippines held in October at the AFP Theater. Ironpinoy. com produced and promoted Musclemania until 2003 where Jerick Ternida won the overall. Back then, until now, Ade’s reputation has cast doubts and disbelief. Following is an interview conducted a few years back when Ade Rai was accused of using Anabolic Steroids. I hope, through Ironpinoy Magazine and Ade Rai’s support towards educating Bodybuilders towards a drug-free natural bodybuilding sport, we will encourage the new generation and the ones that are promoting and using AS will stop and think about the fitness industry as a whole. Interview is not edited.
THE INTERVIEW What is your opinion on the use of steroids for physical improvement or sports performance? I have friends who, upon looking at your photos, do not believe you have achieved your physique without the use of performance-enhancing drugs. Some guys I talked to at a local gym even testified that you bought your gear from him. Thank you for coming straight to me for clarification. I used to be iritated by people who accuse me of using performanceenhancing drugs. But, now I see their opinion as compliments. I know it is beyond their realm of knowledge and comprehension that I have achieved my physique with only total adherence to a regimented and drugfree workout and dieting program. For a long time, man could only dream of flying until the Wright brothers bravely stepped forward with their inspiring invention or dashing a mile under 4 minutes until Sir Roger Bannister achieved such feat. I would not dare to put myself in their league, but I am trying to pinpoint that we are only limited by what our mind could conceive. The fact that we are the master of our mind tells us that we are in total control of how much knowledge we are willing to absorb, hence creating a new realm of reality and comprehension. We are therefore definitely in total control of what we dare to believe and achieve.
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ADE RAI RESUME His Full Name is I Gusti Agung Rai Kusuma Yudha aka Ade Rai. Born in Jakarta, on May 6, 1970 and is a Professional Indonesian bodybuilding athlete. He stands 6 feet an weighs 200lbs. Graduated from the University of Indonesia, Department of International Relation, Faculty of Social and Political Sciences in 1996. This Bali-blooded male has won several national and international competitions during a career as a bodybuilder. After retiring, he founded and has some gym and health clubs and fitness in Jakarta, Bali and Malang.
CONTEST HIGHLIGHTS •IFBB Indonesian National Championship, 1st Heavyweight & Overall, Best Bodybuilder (1994, 1996, 1997, 1999, 2000, 2002, 2007) •ABBF/IFBB Mr. ABBF / IFBB Mr. Asia (1995 & 1998) & Mr.ASEAN (1995) •IFBB SEA Games Gold Medal (1997) •MUSCLEMANIA WORLD, 1st Light Heavyweight & Overall Winner (1996) •SUPERBODY WORLD PROFESSIONAL, Overall Winner (2000) •MUSCLEMANIA WORLD PROFESSIONAL, Overall Winner (2000) BUSINESS ACTIVITIES •Founder & Franchise Owner of KLUB ADE RAI Fitness Centers •Founder of Indonesia’s First Bodybuilding & Fitness Magazine “ADIRAGA” •Founder of RAI Nutrition – Indonesia’s First Fitness & Sports Nutrition •Founder of RAI Institute – Fitness Motivation, Education and Research •Founder of Ade Rai Yoghurt Fitness – Healthy Fat-Free Yoghurt For All in The Family •Founder RAIZOR – Indonesia’s First Fitness Shoes •Co-Founder of GOLD’S GYM Indonesia •Bodybuilding Event Organizer / Promoter: -Ade Rai Open 1997 -Siswaraga 1999, 2001, 2003, 2006, 2007 -Pestaraga 1998, 1999, 2000, 2001, 2002, 2005, 2006, 2007, 2008 -Indonesian National Championship 1998, 1999 -Musclemania Indonesia 2000 -Musclefest 2002 -FAME (Fitness & Model Expo) 2004
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-Jakarta Fitness Festival 2005, 2006, 2007, 2008 •Contributing Writer For: -Indonesian Sports Tabloid BOLA 1997 – 2002 -Matra Fitness Column -www.andriewongso.com – Health Corner -Koran Tempo Sabtu – Rubrik artikel dan konsultasi kebugaran -CBN Cyberman Health Column – Konsultasi kebugaran -The Jakarta Post – Monthly Fitness & Health Column •Trainer at Reebok University (Personal Training Class) 2001 – 2002 •Sponsored Athlete of American Sports Network Inc. 1996 – 2000 •Author of Books: -ADE RAI: Introduction To Bodybuilding -ADE RAI: Gaya Hidup Sehat – Fitness & Binaraga -ADE RAI: Bakar Lemak – Tanpa Lapar Tanpa Lemas •Host of Weekly: -Radio Show, “FITNESS CORNER with ADE RAI” MUSTANG FM 100.5MHz & 88MHz (Live Thursday, 4-5PM) 2002 – 2005 -Gelar Panco INDOSIAR, 2003 – 2006 -Fitness Program, Inspiration on QTV 2007 -Fitness Program at Liputan 6 Pagi at SCTV -“Smart Health with RAI Institute” on Smart FM, Live Radio Talkshow Every Saturday 08.05WIB to 14 Cities in Indonesia •Videos: -Planet Ade Rai (2001) -Ade Rai Bodybuilding Training (2001) -Ade Rai 2006 -RAI Nutrition: Live A Healthy You -Ade Rai Fitness Series (2007) -Fitness For Beginners -Fitness For Women -Fitness For Fat-Loss -Fitness For Muscle-Building -Dunia Ade Rai DVD Series (2008) •Model / Spokesperson For: -Panther (Energy Drink) -Reebok (Sports Shoes & Apparel) -Twinlab (Sports Nutrition) -Max Muscle (Sports Nutrition) -Sensor Bisco (Healthy Snack For Kids) -Top 1 Oil (Motor Oil) -Semen Gresik (Cement) -Alteco (Super Glue) -Norimaki (Biscuit)
-Epson (Printer) -Kymco (Motorcycle) -Dream Line (Latex & Spring Bed) -Oakley (Sports Eyewear) -Kuku Bima Energy (Energy Drink) -Wim Cycle (Bicycle) -Fusion Excel (Energy Pendant) •Seminar Speaker & Coach at Public & Private Corporations, Schools, Drug Rehabilitation Center, etc. •Guest Star on TV: Talk Shows, Profile, Quiz, Soap Opera, Comedy Show, News, Infotainment, etc. •Member of Indonesian Kyokushin Karate Organization (DKI Jakarta) •RAI Fitness – Gym Network -RAI Fitness Premiere Hotel Aston Tropicana Lt.6 Jl.Cihampelas 125-129 Bandung Jawa-Barat Seminar Speaker & Coach at Public & Private Corporations, Schools, Drug Rehabilitation Center, etc. Guest Star on TV: Talk Shows, Profile, Quiz, Soap Opera, Comedy Show, News, Infotainment, etc. Member of Indonesian Kyokushin Karate Organization (DKI Jakarta) Source: http://www.speakerindonesia. com/profile/aderai AWARDS •PARAMA KRIDA PRATAMA – Sport Award From The Republic Of Indonesia State Minister of Youth and Sports (MENPORA) •SATYA KARHYA BHAKTI OLAHRAGA – From Indonesia National Sports Committee (KONI) •FAVOURITE ATHLETE OF THE YEAR 2002 – RCTI Sports & BOLA Tabloid •World Health Organization (WHO) Spokesperson For Life Without Tobacco (Health Champion) 2002 •BEST ATHLETE 2000 – Gillette World of Sports Award in Indonesia (with Susi Susanti & Yayuk Basuki) •KYOKUSHIN KARATE INDONESIA Awards •REEBOK DISTINGUISHED ATHLETE of 2000 •OUTSTANDING DEDICATION TO SPORT OF INDONESIA 2002 •HINDU AWARD 2004 •CELEBRITY FITNESS AWARD 2004 •Walk of FAME (Sports Mall Kelapa Gading Jakarta) Award 2004 – From Governor of DKI Jakarta •Men’s Health – Lifetime Achievement Award 2006
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From the beginning of my career as a bodybuilding athlete, I have always viewed bodybuilding as the pinnacle of fitness lifestyle. Strong muscular body as the end product should project health, vitality, vigor, and positive state of mind. The use of performanceenhacing drugs is simply achieving similar-looking body that is risking and negating all the qualities I just mentioned. For me, achieving a shapely physique through honest hard and smart application of fitness knowledge is like working hard and smart to better net worth so as to be considered wealthy, while achieving a shapely physique through the use of performance-enhancing drugs is like borrowing a large sum of money for the same hope (to be considered wealthy). I have competed on many levels (regional, national, and international) for numerous occassions most of which are drug-tested. The tests range from a polygraph test (lie detector) to urine tests with full compliance of the International Olympic Committee and World Anti-Doping Agency standards. I have also been subjected to random drug-tests that ordered me to give my urine sample on the day the order is issued. All the drug tests read negative for performance-enhancing drugs.
I am aware that many drug (steroids) dealers have mentioned my name as their loyal customers in attempts to lure potential buyers. But I have no control to what other people say or want to believe.
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What I do have in control is my conscience, and I believe I have it intact within me. At the end of the day, we will all be asked to look at the person in the mirror and held accountable for our past. I look forward to that day.
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DORY TRINCHERA: THE MAKING OF AN IRONPINAY by the corporate musclehead
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odora Trinchera, Dory as she is fondly called by her close friends is a familiar figure in the female fitness modeling scene having competed and won different competitions such as (name contests). In fact, one look at Dory’s photos in competitive form would lead one to think that she was born with a silver spoon and had easy access to everything she needed to achieve what she has today. A few minutes into our interview I realized that this was farthest from the truth. Dory started with very humble beginnings. She was the youngest of 6 children and she was only 6 years old when her parents separated. In order to survive at a very young age, Dory took to the streets and did almost anything from selling cigarettes to newspapers. She was practically a street child until the age of 9. She then started to study through the help of some relatives and given the situation, it would not be unusual for Dory to just stop schooling and transfer from one school to another depending on where her host relatives are located.
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Throughout this pilgrim-like lifestyle, Dory had developed a very deep sense of pride and despite her dependence on the kindness of relatives, she refused to accept freebies and would prefer to work for everything she received. This was a character trait that would eventually prove to be the corner stone of her strong work ethic to this very day. Over the next few years she continued to hop from one relative to another. When she reached Grade 5, she lived with her dad and by Grade 6 with her mom. While other children her age would have used this as an excuse to stop going to school, Dory’s drive and hunger for knowledge pushed her to hang around bookstores just to read books. This is a testament to her ingenuity and determination to succeed. Truly when there is a will, there definitely is a way. True to form, Dory decided to make use of her looks. At the tender age of 14, she began ramp modeling for jeans and other clothing lines up until the age of 17. At this point, she decided to look for her sister who was then in Japan. She went abroad, not knowing anybody there and applied as a factory worker.
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She got a job even if she did not speak the language but given her trademark determination, she managed to learn just enough to get accepted. Dory was on her way up when she met her husband at a very young age of 18. This strong-minded woman continued to rise above the ranks and at the age of 22, she had enough money to go back to the Philippines with her husband. Her stay in the country did not turn out to be very fruitful. In less than 2 years, she found herself back in Japan once again this time working at a rubber factory. Her stint with this rubber company proved to be very rewarding both financially and career-wise and pretty soon she found herself shuffling back and forth between Japan and Manila. This jetsetter lifestyle lasted for a couple of years. In order to capitalize on the opportunity, Dory - ever the entrepreneur, put up her own promotions agency in order to help other Filipinas find work in Japan. However due to family problems that seem to follow her at every turn, this business failed to prosper. Worse, even at the workplace, things began to turn sour between her and her employer. She found herself returning to the country once again and
try to rebuild her career by going on her own. The entrepreneur in Dory simply would not give up and upon her return she began putting up different businesses which had its own share of hits and misses. To top it all off, her relationship with her husband was not going the way she would have wanted and she finally decided to separate from him. She left together with her daughter Mia, her most cherished possession. who was then only 4 years old. It was probably at this point where she made a decision to get serious about fitness and take full control of her life. One difference however, this time, it is not only for her own sake but for her daughter Mia who has become her new in-
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spiration and has given her a new purpose in life. Powered by this newfound motivation, Dory began working out regularly at Slimmers World and made the sacrifices necessary to achieve her physical goals. Her strategy is pretty simple. Regular exercise, proper nutrition, everything in moderation. She totally cut her nightlife and pretty soon her hard work began to payoff. Within the next few years she had won 2006 - Runner-up Great Bodies, 2009 FAME Philippines Ms. Figure (will add more). With these credentials, she is now an infomercial endorser of an international product. Today, aside from her fitness endeavours, Dory is back in business as Managing Partner of E2 Builders and President of RFT Management & Development Corp. Hers is a success story unimaginable if there ever was one. It is hard for anyone to imagine that the Dory that graces the stage and the magazines today came from such humble beginnings and had gone through so much in life at a very young age. It is amazing that a woman of her stature gets to look back at those days and is able to draw strength from all her negative experiences and produce positive results. Dory was not dealt a very good hand at the start but she made the most of it and is now positioned to make the world her oyster. This lady is pumped up, driven, inspired, mature, disciplined, time-tested and raring to make a mark. She walks on stage like she owns it and with the elegance rarely seen on the bodybuilding stage. She is a true survivor. She is a champion no matter what the judges’ scorecards say. She is about to take the bodybuilding world by storm. She is the epitome of an Iron Pinay. She is Ms. Dory Trinchera.
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FAME CAMP Philippine Olympic Committee March 6, 2010
FAME CAMP Philippine Trade Training Center April 17, 2010
BODY TRANSFORMATIONS 30-day challenge
Rod Yumang
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Michael Dean Ongcangco
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JESSE SABATER Jesse was born in Baguio City Philippines. He came to the US in 1991 and has been bodybuilding for 23yrs. He started competing since 1989, under the guidance of Sammy Ayochok. He was a member of the Philippine bodybuilding team in 1989 and 1990. Some of his most notable contest placings were; Mr.Baguio 1st, Mr. Cordillera 1st, Mr Luzon 1st. Pambato 2nd, Mr. California 2002 and 2006 1st, Mr. USA 2006 and 2007 2nd, National Bodybuilding 2006 2nd and the latest one was in the 4th Nationals in Florida. He will be competing again in July 2010 for the Mr. USA in Las Vegas and the Nationals in Dallas.Jesse have two brothers who are bodybuilders and one sister, Karina Lagman, who owns Fitness Edge in Baguio. My brother Roy Sabater also owns a Max Muscle franchise in Los Alamitos, CA. Jesse is a dental technician by trade, and own Dental Arts Lab in Ventura CA. Jesse is sponsored by SAN supplements, who supplies him with all the supplements he needs. “I love bodybuilding� because of the discipline, the persistence to endure pain, dieting and seeing my body change dramatically when competing. I work out 4 to 5 times a week and I always try to eat clean with quality carbs and protein. Bodbuilding is a life style, you have to breath, eat and sleep bodybuilding if you want to be successful. In the future, i would like to promote shows and help young adults to workout and prep for competition.
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“help young athletes the proper and scientific way of training, diet and supplementation”
23 yrs ago, he weighed around 125 to 130 lbs. He went into bodybuilding to mainly impress the girls! And it became an obsession. I worked out every single day which I learned later on that more is not better when it comes to building muscles. Muscles grow when your resting and “over training” is the worst mistake that people do. That is why someday he wish to help young athletes proper and scientific way of training, diet and supplementation. Jesse recently went home, and saw that a lot more Filipinos are into fitness now. It was surprising to see that the gyms are packed even during holiday season. People should organize and promote more physique contests, not only Bodybuilding but Figure and Fitness, even Teenage class as well. That way even the ladies and the younger generation get motivated to workout.
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In closing, I would like to thank those people that helped me to keep pursuing my dream to become the first Philippine born bodybuilder to be an IFBB Pro! Thanks to Sammy for showing me the way!, to my friends Alfie Coronell, Bill Vickery and Allan Watari for the support and motivation to push harder!, To my brother Roy who I look up to, my sister and my parents. I would specially want to thank my wife Salfree for being there for me, cooking all my diet food and being so ever patient with me, despite her busy schedule as a nurse and mother to my kids. I wouldnt be where I’m at if she wasnt there for me. Im available for consulting, you can email me at jssabat@roadrunner.com.
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Testing For Anabolic Steroids (Part 1) by Mick Hart
D
rug testing in modern day sporting events is quite common practise nowadays. We are normally lead to believe that a very small percentage of competitors use performance enhancing drugs, but the truth is that is very common place amongst modern day competitors. There really isn’t anything wrong in wanting to have a competitive edge over your main rivals, and that would normally amount to some form of anabolic steroids backed up by a plan to beat the test. Many competitions in powerlifting and bodybuilding are now drug tested at events. The idea is, of course, that everybody competes on a ‘level field’, aside from personal talent for sport. However, what frequently happens is that the guy who is on ‘juice’ and has found a way to get round the drug test comes out the winner. It isn’t fair by any means, but that’s life. Some people may find the practice of using drugs to prepare for a ‘natural’ event rather unsavoury. Personally, I neither condemn or condone such a deed; its entirely the business of the individual, and its also up to them to realize that if they get caught, it might just cause them a few problems... Aside from that, the principles behind evading a drug test are quite interesting in their own right. In this article, I will deal with some types of testing procedure and straight forward methods that can be employed to beat them.
matography, proceeded by mass spectrometry on the chemicals separated from the urine on the chromatographic column. The mass spectrometry permits the exact identification of any drugs found present in the urine by actually forming an exact ‘molecular fingerprint’ of the chemicals found present. That means in effect the chemical structure of the drugs that are present (the atoms present within the drug, and in the order they are actually bonded together) results by using this method. The problem is that this test is extremely expensive to use and only the richer sporting bodies would use it. The cost of the test is round about one hundred pounds per sample (around $200 US). It is quite fair to say that these two test are reasonably accurate, although there is always room for human error. One example would be due to poor cleaning after the previous test and if that sample should have
contained illegal drugs...This would obviously cause contamination and could lead to an incorrect positive test. So in the case that you are found to be positive, make sure you do protest, especially if you were clean or should have been. High Performance Liquid Chromatography (HPLC): This technique is extremely interesting as it tends to be used on test samples that are suspected of having anabolic steroids present. It’s quite similar to GC, apart from that a liquid is used as a carrier for the sample through a chromatographic column, and not a gas. HPLC is both sensitive and a lot easier to carry out than GC. This test is often carried out on results that have already come from less sensitive ones. About the author:
Find out how to build some serious lean muscle... using Safe Methods of Steroid Use with rebel bodybuilder and steroid coach Mick Hart’s highly acclaimed http://www.bodybuildingandsteroids.com/laymans-index.htm A Layman’s Guide To Steroids.
Types of Testing Procedure: When it comes to the tests carried out at sporting events, it is generally the urine which is put to the test for the presence of drugs. This type of testing is what we will be looking into although blood testing isn’t that much different, when testing for illegal substances. There are a number of different laboratory testing processes used to test for performance enhancers, and it is important to know how these work, so that you can find a way to beat them!! By virtue of that statement, it goes without saying that you should find out what type of testing procedure your sample will be analysed by well in advance of the test so you can plan ahead... Gas Chromatography(GC): This method uses a separation technique to divide a urine extract into its component chemical parts. These substances are carried through chromatographic columns by a gas: chromatography is simply a means of separating mixtures of compounds from each other, and enables identification in many cases. The chemical compounds in the urine are identified by their ‘retention time’ on the chromatographic column - the retention time is unique for each drug, and so enables identification. Gas Chromatography/Mass Spectrometry (GC/MS): This test uses a mix of gas chro-
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PARTICIPATING SPONSOR FAME 2010
Mr. and Ms. L’Oreal Mark Luther Dulatre and Christine Ongcangco awarded by Ms. Cecil Ilagan
FDA Expands Use of Approved Breast Cancer Drug: diarrhea, rash, nausea and fatigue. Treatment with Tykerb also has been associated with decreases in heart function, liver damage, and lung tissue inflammation. Fetal harm may occur if used to treat advanced breast cancer in pregnant women. Patients should talk to their health care provider about the potential side effects, drug interactions, and other medical conditions. Tykerb is marketed by Collegeville, Pa.-based GlaxoSmithKline. Femara is marketed by Lebanon, Pa.-based Novartis AG. For more information: FDA Office of Oncology Drug Products http://www.fda.gov/AboutFDA/CentersOffices/CDER/ucm091745.htm. National Cancer Institute – Breast Cancer http://www.cancer.gov/cancertopics/types/breast
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iPad has Arrived!
What’s New
CUPERTINO, California—March 29, 2010—Apple’s magical new iPad is available in all 221 US Apple® retail stores and most Best Buy stores. Starting at just $499, iPad lets users browse the web, read and send email, enjoy and share photos, watch HD videos, listen to music, play games, read ebooks and much more, all using iPad’s revolutionary MultiTouch™ user interface. iPad is just 0.5 inches thick and weighs just 1.5 pounds—thinner and lighter than any laptop or netbook— and delivers up to 10 hours of battery life.* “iPad connects users with their apps and content in a far more intimate and fun way than ever before,” said Steve Jobs, Apple’s CEO. “We can’t wait for users to get their hands and fingers on it this weekend.” Apple retail stores will offer a free Personal Setup service to every customer who buys an iPad at the store, helping them customize their new iPad by setting up their email, loading their favorite apps from the App Store, and more. Also beginning Saturday morning, all US Apple retail stores will host special iPad workshops to help customers learn more about this magical new product. Pricing & Availability iPad is available in Wi-Fi models in the US for a suggested retail price of $499 for 16GB, $599 for 32GB, and $699 for 64GB. The Wi-Fi + 3G models will be available in late April for a suggested retail price of $629 for 16GB, $729 for 32GB and $829 for 64GB. iPad will be sold in the US through the Apple Store® (www.apple.com), Apple’s retail stores, most Best Buy stores, select Apple Authorized Resellers and campus bookstores. The iBooks app for iPad including Apple’s iBookstore is available as a free download from the App Store in the US. Apple ignited the personal computer revolution in the 1970s with the Apple II and reinvented the personal computer in the 1980s with the Macintosh. Today, Apple continues to lead the industry in innovation with its award-winning computers, OS X operating system and iLife and professional applications. Apple is also spearheading the digital media revolution with its iPod portable music and video players and iTunes online store, and has entered the mobile phone market with its revolutionary iPhone. Press Contacts: Natalie Harrison Apple harri@apple.com (408) 862-0565. Natalie Kerris. Apple. nat@apple.com (408) 974-6877
Solar Baseball Cap Lights Your Trail at Night If you like to run outside in the winter, you’ve probably noticed how fast daylight can disappear on you. Maneuvering trails and sidewalks in fading light can be treacherous, so why not illuminate your path with a solar-powered baseball cap? It’s a little more subtle than those I-want-to-be-a-coal-miner flashlight headbands, and the solar cells mean there’s no need to replace batteries. The collectors are in the bill and can be charged in as little as two hours of daylight, and two LED lights shine forth from beneath the bill to unobtrusively illuminate your way. You could even use the cap for reading or doing things around the house if the power went out (hands-free, unlike a flashlight), though, since it’s solar powered, you’d have to make sure to store your hat on a sunny windowsill rather than a dark closet. There are several versions of the 2C solar light cap, including a mesh “racer” that would be ideal for jogging and other sweatinducing activities you may pursue after daylight hours. The fast-drying microfiber mesh gives you more ventilation than with a typical baseball cap. The racer cap is $40 at the company’s store: http://www.solarlightcap.com/
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Other FAME Activities
IRONPINOY AROUND TOWN Golds Gym Holiday Inn SEAIR 15th ANNIVERSARY PARTY ENCORE SUPERCLUB
Umaga Kay Ganda ABS-CBN
ANC ABS CBN
STEELTECH
Mark Nelson
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What is the Philippine Gym Operators Alliance? An organization formed with the objective of developing small & medium sized fitness establishments, utilizing them as a means of promoting a healthy lifestyle to the greater majority. It aims to provide access to better quality fitness equipment, nutritional supplements and professional training services to level the playing field, and bring about sustainable profitable growth for its member establishments and the entire Philippine Fitness Industry as a whole.
Our Aim To represent over 500 gym sites in the public and private sectors, as well as 50 supplier organizations to consumers, businesses, the Government, the healthcare sector in fact, any organization or person who has an interest in our sector, the health and wellbeing agenda and/or exercise. As a member of the PGOA you will gain unparalleled access to industry knowledge designed to help you make informed decisions about your business, your commercial strategies, your consumer offering and your employees. You can also play a role in defining the future direction of our industry – and therefore create the most favorable environment for you to operate as possible – should you wish to. Finally, our Collective Purchasing scheme offers multi-sites the opportunity to audit all their business requirements, from stationary to lighting and electricity to telecoms. This can save potentially thousands of pesos, as well as help them develop new and more effective ways of working.
Who can be a member? •Operator: Small to medium sized gyms. •Operator linked: Membership is only applicable to a site which is linked to an operator, ie: if you are part of a group / chain like condominium gyms, corporate and commercial gyms. •Operator Educational: Leisure facilities owned and operated by educational establishments. •Supplier: Supplier organizations whose target audience are companies within the Health and fitness industry. •Educational: Educational establishments without leisure facilities and typically those offering courses related to the industry •Individuals / Students: Consultants, Instructors, Personal Trainers, Physiotherapists, Competitive Bodybuilders, etc
Member benefits will include the following: 1.A member card will be issued to all member gyms providing access and discounts to all of its holders. 2.Listing in the Ironpinoy.com which is searchable by city. 3.Member gyms will have their own website. Ie http://transformersgym. ironpinoy.com. 4.Discounts to all supplements/merchandise as much as 50%. 5.Discounts to all clients in all events and discounts in registration fees for fitness, figure and bodybuilding competitors.
6.Member card discounts to other establishments like restaurants, bars, supplement shops, airline, hobby shops, sports shops, etc. 7.Member gyms has complimentary subscription to Ironpinoy Magazine. 8.Member gyms has 20% discount on in-house Ironpinoy Magazine sales. 9.Marketing Support. Member gyms will be listed in the Ironpinoy Magazine gym page plus chosen gyms will be featured in the coming issues. 10.Professional Development seminars which provide business training from accounting, management, marketing and promotions. Developing staff and sharing best practice a.Business Services & Equipment b.Clothing & Merchandise c.Consultants & Project Management d.Diet & Nutrition e.Financial & Professional Services f.Fitness Equipment g.Fitness Programmes h.Interior Solutions i.Marketing, Media & Information j.Membership Systems & Software Solutions k.Retention & Research l.Training & Recruitment 11.Collective Purchasing - adding value to members ‘bottom line’ 12.Community Engagement programmes - linking gyms/centers with their local community and generating extra footfall 13.Sponsoring opportunities - increases brand awareness and relevance in highly selective environments.
For more information visit www.ironpinoy.com or email pgoa@ironpinoy.com Mobile Globe: 09176105039 Smart: 09194055426
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The first Iceman Challenge competition was held in Kuusamo Finland. The city of Kuusamo is located in the artic circle near Santa Claus land. Only a few top Strongman athletes were missed because of their injuries. However, the current World Strongest Man Zydrunas Savickas was present. This was the first time in SCL history the competition was done outside in the middle of snow and ice. SCL has already agreed to do it in the same location for the next 3 years. Next year, the competition is planned for two days with a total of 10 events. Expected additional competitors will be from 10-12. This year they had competitiors from Australia, Syria, Lithuania, USA, England, Latvia, Finland and Ukraine. Some of these athletes has never seen snow before in their lives, so everyone can think how they felt when they landed to Kuusamo and stepped out of the plane and saw over a meter of snow everywhere and with temperatures below -5 degrees celcius.
STRONGMAN CHAMPIONS LEAGUE ICEMAN CHALLENGE - SCL 2010 SERIE OPENING COMPETITION
However, all athletes were very excited and ready for the competition. It was done in 3 different location around the Ruka alps. Each location had two competition events. The first location called Ruka Peak were athletes did Human Ski Lift where they had to pull as arm over arm event 8 girls who had ski´s on their feets 20m uphill. Only two athletes did full distance. Zydrunas Savickas from Lithuania and Terry Hollands from England. The second event is the Crucifix where athletes had to hold 12,.kg weights on each arm as long as possible. The rule is that arms has to be sraight and not too high or too low. The winner was Warrick Brant from Australia. After two events all athletes stepped in bus and traveled to Ruka Salonki where two competition events took place. Conan Circle is an old Strongman event and has a long history as one of the most toughest event for the athletes. The full circle is 62 meters, however the best result was done by Zydrunas Savickas under 60m. This result was extremely good and world top class result. After Conan, athletes did the Frame walk which is simular to Farmerswalk. The distance is 30meters and the best time won. The best result was done by Terry Hollands. The last two events was held in Ruka Safaris. In this location athletes did Medley and Deadlift for reps. In Medley, athletes had to lift first four sacks to a plaform which was 160cm high and then pull the truck distance of 15m uphill. In this event athletes were using special spikes in their shoes. The truck is the world biggest engine truck. None of the athletes pulled full distance, however current World Strongest Man Zydrunas Savickas pulled longest over 8 meters. The Last event was the Deadlift for reps. Athletes lifted snowmachine which was 300kg as many times as possible in 60 sec time limit. The winner was Agris Kazelniks from Latvia. The next SCL competition is to be done 24.4. in Fibo Germany. Visit http://www.strongmancl.com for more information of events, athletes and photos and videos.
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THE DANCE, THE THEME AND THE THRILL IN GROUP FITNESS EXERCISES PART 1 by Michelle Ann S. Rio
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roup fitness exercises, better known as aerobics, in the early nineties, has been the recreation of women who are either single or married who want to get thin but at the same time enjoy what they do. Who would think one would actually be able to burn a lot of calories while doing something they are fond of? Unlike, rigid work-outs like weightlifting, one wouldn’t feel tired or bored for motivation will come through either the steps or the music. Aerobics, now, is taken more seriously and has more variations. It’s not enough for one to just enjoy or perspire but also he or she has to learn the steps and finish every aerobics class he or she attends to make the work-out done to each part of the body effective. Because of this new awareness to people, the age bracket and sex of people who join became wider. Now, even children, teenagers and young adults join aerobics as well as men who also instruct. But just how did aerobics start? Kenneth H. Cooper, M.D., M.P.H. published Aerobics, his first best seller in 1968, along with introducing the term and concept in America. People who were motivated by his preventive medicine research, convincing public talks and a series of inspiring books started to exercise. Dr. Cooper is most attributed to as the man who started the fitness revolution worldwide. By 1970, he opened up the Cooper Aerobics Center, consisting of a clinic and research institute, gymnasium and exercise facilities and an activity center. In 1980s, he developed the Cooper Wellness Program, offering participants a four- to thirteen-day session of total wellness assessment and lifestyle modification. In the 1990s, he expanded his wellness goals through the creation of spas and nutritional supplements. Later on, he hosted Healthy Living with Dr. Ken Cooper, a radio show. Dr. Cooper was able to gain international fame through his lectures abroad in over 50 countries and authorship of 18 books which were translated in 41 languages and Braille, with more than 30 million copies sold. In all these exposure, he stressed one thing: “It is easier to maintain good health through proper exercise, diet and emotional balance than regain it once it is lost.” The said statement has been known as the Cooper Philosophy, found in cooperaerobics.com. Still, aerobic exercise should not be confused with aerobics. As stated in the article “Aerobic Exercise” at wikipedia.org, aerobic exercise is a type of exercise in which muscles draw on oxygen in the blood as well as fats and glucose, to increase cardiovascular endurance. These three components are used to produce adenosine triphosphate as basic fuel for all cells. Aerobic exercises include running, jump rope, cycling and long-distance running, as well as a number of exercises performed at the gym and even video games like the Dance Dance Revolution. According to the article “Aerobics Exercise – Aerobic Cardiovascular Training!” at shapefit.com, the term aerobics refers to a series of rhythmic, large muscle exercises, usually done to music in a class led by an instructor or alone in front of the television. Aerobics is a cardiovascular workout that improves coordination, muscle strength and mobility. Therefore, aerobics is a kind of aerobic exercise that is a modern total body work-out. Aerobics must be strictly done in order of the following: warm-up, cardio part, cool-down, floor work and stretching. The aims of aerobics are to improve fitness, to burn-up calories, to shape the body, to strengthen physical well-being, and to keep fit. Some of the innumerable benefits of aerobics are the following: burns calories fast; reduces the risk of cardiac diseases by lowering blood pressure and slowing down atherosclerotic processes; improves aerobic fitness; muscular endurance and flexibility and mobility; improves muscular strength, posture and body performance in all age groups; and reduces stress and increase self-esteem by helping with weight management. Aerobics classes usually vary on the level of intensity depending on the classification of exercisers it would be patterned after. As said in the article “Aerobics Exercises – Aerobic Cardiovascular Training” at shapefit.com, low intensity aerobics are recommended for beginners/starters; while the experienced/intermediate exercisers in the medium intensity aerobics. The active/advanced exercisers then are challenged with the high intensity aerobics. There are two kinds of impact incorporated to most aerobics classes: the high impact is when both feet regularly lose contact with the floor and the low impact is when one foot retains contact with the floor throughout the work-out session. High-Low or Mixed Impact consists of alternates between low and high impact exercises for optimal balance between a lower risk of injury and maxi-
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mum workout intensity. Pure Low Impact consists of greater variety and interesting move which often times makes one travel around the aerobics floor to help bring the intensity level closer to high impact. High Impact consists of more rigorous and intensive work-outs, usually offered in a special advanced class as preparation for aerobics marathons. Some of the low impact steps are: 1.March 2.Step Touch or Side Step 3.Mambo 4.Cha cha cha 5.V-step 6.Grapevine 7.Lunge 8.Knee lift/Double knee lift 9.Leg curl 10.Heel Press Some of the high impact steps are: 1.Jumping Jacks 2.Jog in Place 3.Pendulum 4.Jazz Square 5.Cross Over Knee Lift 6.Repeater Knee Lift 7.Isometric push-up 8.Arabesque 9.Hamstring curl 10.Rocking Horse After knowing which work-out type is most suitable to join, it is important to familiarize oneself with the choreography to be able to follow the routines well. Based on the article “Step Choreography” from stepcenter.com, the following are important in choreography: music, breakdown of steps, cueing of the next step and communication of the instructor to the students and vise-versa. The choice of music must be according to the kind of intensity the class is for. Instructors must patiently break down each step of a routine on both the left and the right and check if everyone does it right before making the class do it on their own continuously as one routine; moving on to the next routine; or combining all routines. Cueing the next step is important at the start for clients to easily memorize the routine. Instructors must ask the clients how they are feeling every now and then and listen to their comments and suggestions. Clients, in return, must have 100% attention to their instructor while the class is going on so as not to lose focus and to be able to perform each step correctly.
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Due to height difference, the choreography, together with the breakdown must always be balanced to avoid muscle misbalance. The left leg must be equally doing the rising moves as the right leg does. Choreographies incorporating taps, where beats are measured according to the brushing and shuffling movements of the feet, may be helpful for beginners but the tap free ones provide more fluent and clear aerobic training because of its natural moves. For example, a person doesn’t normally tap in between steps while walking. The following are some of the increasing variety of aerobics with brief descriptions: 1.Water/Pool/Aqua Aerobics (http://atoz.iqhealth.com/ Atoz/Fitness/CardioCraze/water.html; http://www.amazingbaby.com/water-aerobics.cfm) •Incorporates a variety of rhythmic body movement and dance steps performed in water •Combines arm and leg movement in varying combinations; intricate dance and calisthenics movements •Performed with or without music •Improves cardiovascular conditioning, muscular endurance and balance •Pregnant women get postnatal exercise or pregnancy class to relieve stress and pressure on their body for a healthy baby 2.Step Aerobics (http://www. fitness-sergeant.com/step.htm) •Lifting the entire body weight against gravity while moving continuously and steadily •Muscles -Primary – joints directly involved in exercise -Synergistic – assist/support the primary moves -Balancing – includes 90% of body’s musculature •Planes of Motion -Sagittal – forward and backward -Lateral – right and left -Transverse – up and down -Linear – whole body movement -Rational and Diagonal •Perceptive sense makes us recognize location, direction and rate of movement of one body part in relation to other body parts Continued next issue...
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HARDGAINER MUSCLE
BUILDINGPart2:Supplementation Roger Lockridge and this article is courtesy of Bodybuilding.com
W
elcome back to my series on going from skinny to buff. Part one covered nutrition. In part two, we are going to talk about supplements. What are they, how should I take them, and which ones are right for me? I hope to cover all of this and get you on your way to your muscle-bound future.
What Exactly Are Supplements For? It seems in the past decade or longer, supplements have been as much a part of bodybuilding as weight training. The preconceived notion appears to be that if you take this supplement or go buy that supplement, you are going to be guaranteed to add 14 pounds in 14 days, or bench 500 in three months. My friends, it isn’t quite that easy. Don’t get me wrong. Supplements are wonderful and you are more likely to benefit if you have them. You simply just can’t rely on them, however, and may be stored as fat. Let’s look at the word supplement. The first definition of the word supplement is “something added to complete a thing, make up for a deficiency, or extend or strengthen the whole.” Let’s look at your body as the thing that needs to be complete. To meet your muscle-building goals and to complete and strengthen your body you need three components. You need a balanced training program, you need a thorough and proper nutrition plan, then, and only then, you can use a supplement program to complete the whole. If you are not training properly, and if
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you aren’t following a good diet plan, the supplements are not going to do what they are meant to do. Now that it is understood about how training and nutrition are necessary for supplements to work, let’s move on.
Pay A Visit To The Doctor Every label says it, and it is true. Before you undertake any supplement program, you need to talk to your physician. I can’t recommend or guarantee that any product will work for you specifically because I don’t know your background or your medical history. Your doctor will know your condition, allergies, etc. Therefore, he or she can tell you if you can take any supplement that you are considering or if you need to stay away from it. Before placing the order, go make an appointment.
Which Supplements Do I Need? Now, we can talk about which supplements you need to get you started. There are over 8,500 products on Bodybuilding. com. It is hard for anyone to choose from such variety. I am going to cover the supplements that I took as my essentials. I honestly do not think I would have been as successful as I have been if it wasn’t for these three supplements.
Multivitamins: This is probably the most underrated supplement of them all. That is why it is the first on my list of essential supplements to take. For the human
body to perform to its true and highest potential, it must be fed a large and complex variety of vital nutrients. Your body needs these nutrients just to survive anyway. If you are not taking them, how can you possibly gain muscle, be stronger, and get bigger? You can’t. When you go to order your products, I want you to look for a quality multi before you move on to any other product.
Whey Protein: Now you can get your protein from your nutrition, but whey protein goes a long way in helping you meet your bodybuilding destiny. Whey protein comes from milk. You can get all types of protein from beef, meats, fish, and dairy products such as cottage cheese and eggs. Whey protein has the highest value in providing branched-chain amino acids (BCAAs), which result in building and retaining muscle tissue. Taking in a protein shake makes it much easier to meet your protein requirements and life was much simpler on me because I just had to take thirty seconds to make a shake and I could go on with my day. After training, your protein levels become depleted. Taking a whey product goes a long way to improve recovery.
Vitamin C: I know what you are thinking. “I am already taking a multi. Why do I need more Vitamin C?” As taxing as bodybuilding is on the physique, you need more Vitamin C to help with the recovery process. Most athletes take in 3 grams a day. That was what I took.
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It went a long way with my recovery, supported my healthy immune system, and kept my testosterone levels within an already normal range. I also learned later on that Vitamin C can support healthy stress levels. With bodybuilding, college, work, and other things going on in life, I needed help with stress. I think we all could.
What Supplements Do I Want? Now if this was all it took, then the supplement industry wouldn’t be as prominent as it is today. There is more to it, but now we are at the point that we start building our supplement program based on our individual wants and needs. I took more than these three supplements, but not as often as my everyday products. I am going to go over which ones I took that helped me, and which ones I take now.
Creatine Monohydrate: Creatine has stirred a lot of controversy over the years. Anytime supplements are mentioned, this is normally the first one to enter people’s minds. For me,
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it worked and I loved it. Over 95% of creatine is stored in muscle tissue. Produced in the liver, pancreas, and kidneys, it helps give muscles its ultimate energy, ATP (adenosine triphosphate). It is produced naturally in the body, but creatine products go a long way to help you gain size and strength. Most creatine products have what is known as a loading phase where you overload the body with creatine. This is followed by a maintenance phase which lasts a few weeks. Follow the label’s directions for best use and results.
L-Glutamine: L-Glutamine can be found in many sources including protein powders, beans, meats, fish, poultry, dairy products, and of course, L-Glutamine supplements. The body relies on glutamine as cellular fuel for the immune system. It can help minimize muscle breakdown too. Since you are going to be training hard and heavy, you are going to benefit greatly from this product.
Nitric Oxide: Nitric Oxide products weren’t even on the market when I first got started. They didn’t really take off until 2002. If they had been, I would have used it and I use it today. Now you can’t open a magazine without seeing a NO ad. They are everywhere. Nitric Oxide (NO) is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. To produce nitric oxide, enzymes in the body break down the amino acid l-arginine. They increase the blood flow and deliver more nutrients to the muscles. They also help enhance the pump that we are all looking for after an intense workout.
Conclusion OK, we have now covered nutrition and supplementation. Next time, I am going into my training philosophies and give a sample split I used to get me started on my journey. Email me at rock23@ bodybuilders.com for any comments or questions you may have.
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Sylvester Stallone & Roger Lockridge
Bob Cicherillo & Silvio Samuel
Nicky Tsai & Jay Cutler
Dennis Wolfe, Nicky Tsai & Ronnie Coleman
Kurt Angle & Roger Lockridge
Kai Greene & Arnold Schwarzenneger
Ronnie Coleman & Roger Lockridge
Toney Freeman, Phil Heath, Ronny Rockel, Dexter Jackson, and Branch Warren
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Phil Heath
Toney Freeman
Kai Greene
Roelly Winkler
Dexter Jackson, Phil Heath & Kai Greene
Kai Greene
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10 Baby Steps to Launch Your Motivation to Application 1) Ask yourself why you want to do this
4) Write down your goals
This is an important question and it needs to be asked first. Why do you want to exercise? Is someone urging you to do so? Do you want to do it for yourself? Make sure you are working out because you want to and not because someone wants you to. If you aren’t 100% committed to working out, you will be a portion of the 50% of people who stop exercising within the first 6 months of beginning a program.
Figure out what you want to accomplish both short term and long term. Make sure each type of goal is obtainable and measurable. Your short term goals will lead you up to your long term goal. For instance, you could set a long term goal of losing 30 pounds in 6 months. You’re short term goal could be to lose 5 pounds each month to obtain that. By writing everything down you will have no excuse to get lazy. You have a document that you wrote stating your intentions and goals to achieve. If you give up, that’s on you and you are only letting yourself down. When you succeed (and you will) then you simply come up with new goals and once again write them down and track your progress.
2) Education Read up on fitness and exercise. Grab some magazines and soak up as much knowledge as you can. You will find tons of articles on different workouts, diets, motivational tips, staying focused, and much more. Take that information and utilize it when you are making up your workout and diet plan. When you find yourself in a rut or are lacking motivation, you can pull from the things you read and get yourself back on track. It’s also important to learn a little about the human body and how it works. After all, wouldn’t you want to know what’s going on with your body when you exercise? Learn how the body burns fat and what exercises work what muscles. Educating yourself about fitness will give you a greater appreciation of all the hard work you put in at the gym. 3) Join a gym/buy equipment Now that you have your plan in motion, it’s time to figure out if you want to pay for a gym membership or build a home gym. Building a home gym makes fitting in a workout very convenient, but at the same time a lot of people blow it off because they are at home and are thinking about a million other things they need to be doing. If you decide to go with this option, start off with just the essentials such as some dumbbells, a bench, and a piece of cardio equipment. With a gym membership people see the money coming out of their account each month and feel obligated to go since they are paying for it. On the flip side, if you join a gym that is out of your way, then you might feel that you don’t have enough time to drive over and still fit in everything you needed to get done during the day. If you decide to go with the gym membership, be sure and find a location that is convenient to you and has all the amenities that you would want it to have. Read all the fine print before signing any paperwork to understand the terms and conditions of the contract. As you can see both options have their pros and cons. Figure out what you feel you would most likely stick with and go for it.
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5) Set up a routine and days to exercise Come up with a schedule and make sure you follow it. Schedule time to workout before or after work or even during lunch. Whatever you chose, make sure it fits into your schedule without being a huge inconvenience. If you can wake up an hour early to fit a workout in, then by all means do that. If you don’t mind giving up a lunch break to get in a quick cardio session or weights then go for it. Simply work it into your schedule and write down the days you want to do your weight training and/or cardio and stick with it. After no time you will get into the routine of doing it and you won’t even need to write it down anymore. 6) Pick things you enjoy doing There are many different types of training styles and the great thing about it is that it gives you variety. If you don’t like one training method, you always have another to try. And changing things up isn’t always bad. It stimulates the muscles in ways that a previous workout didn’t and can also help you break through a plateau. If the treadmill isn’t your thing then go for a jog in the park or in the woods if the outdoors is your thing. Into sports? Grab your friends and play a pick up game of basketball or football. The key is to utilize things that you enjoy that you can use to your advantage to help you get in your workouts. 7) Create a workout Set up a workout program (or have a trainer do it for you) that fits your goals and what you want to achieve. Make sure you are hitting all muscle groups 1-3 times a week based on your goals. Just as important, make sure you have rest days in your routine to allow proper recovery from workouts. You’re workouts should
By: Matt Weik
take no more than 60 minutes and should flow. Have fun with your workout, if you are getting tired of the same routine or program then switch it up. Talk to a trainer and let him/her know what you enjoy doing and what you are looking for and allow them to use their expertise to create a customized program just for you. 8) Create a nutrition plan Set up a nutrition plan. Notice how I said nutrition plan and not “diet”. People despise the word “diet” so let’s not use it here. You don’t need to go all out and clean up everything about what you eat on a daily basis. If you simply change out a couple things at a time you will realize that it isn’t so bad and that you can substitute things you eat with healthier options without craving those “bad” foods. If you need some help finding healthy substitutions to things you are eating, consult with a certified nutritionist and they can help educate you on how to eat healthy and make good food choices. 9) Keep a workout log This is one of the best things you can do when exercising. Not only is it a good way to remember what you did the workout before, but it is also motivation to look back weeks or even months earlier and see how much strength you have gained in that time frame. Let’s face it, with so much going on in our lives we can’t remember everything. The log is a sure bet that everything is down on paper for you to review and analyze at any point. A workout log pushes you to beat weights you were using before. Not only that, but it prevents you from falling behind in your weights and using a lighter weight than you were using a previous workout. So write it down and keep on track! 10) Reward yourself for your reaching goals The part everyone has been waiting for (ladies, you will love this). Reward yourself! If you reach a goal, go out and but a new workout outfit, or go out and buy something to add to your home gym—anything you could use to keep you motivated and on track. You worked hard and stuck with your routine and now it’s time to enjoy the moment and do something for yourself (besides changing your body and health). And most of all show off the new you! You worked too hard to keep it covered up. Show the world your accomplishments and be proud of what you have achieved.
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Omar Legacion and Emay Guiap
BORACAY ESCAPADES
Omar Legacion and Emay Guiap Luzvimiinda McClinton and Emay Guiap
Michelle Cruz, Emay Guiap, Allen Sales, Haydes
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EAT BULAGA GUESTING
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PTK Baguio Continued The PTK North Philippines and Team PTK Russian Federation trained together under the supervision of Guro Rommel Tortal and Guro Mumbakki Daniel Foronda. The PTK northern Philippines is the youngest among the PTK brotherhood, and is sanctioned with a global recognition by the Pekiti Tirsia Kali Asia Pacific Confederation. During the interview with Guro Rommel Tortal (holding a rank of Major in the Army), he expressed that in 2009, the PTK in the Northern Philippines did not advance. There were no recruits and there were no follow up training. The former base of PTK was simply stagnant and there were no activities. News came instead that they were diverted to another form of kali. This year 2010, the PTK Global Organization has promoted the group of Baguio Airsoft Club as the main vehicle to carry on with the growth of PTK in the Northern Philippines. During the discussion between Team Russia and the PNP headquarters in Camp Dangwa, it was found out that the local police are seeking a course on anti-terrorism, in which Guro Mumbakki Daniel Foronda immediately gave a word of promise to help the local police force. Although several members of the PNP are training individually, it was not an official known method that the PNP can use for anti-terrorism movement. PNP in Manila have developed Pekiti Tirsia Instructors for camp Dangwa last 2008, but the PTK plans of adding more. According to Guro Mumbakki, it is not enough for the local police to have only 5 instructors, there should be more. A lot of martial arts systems are sprouting to give their share of training programs for the local police force, but it is only the PTK that can offer high tech training such as programs for developing snipers and countering snipers, accurate VIP protection program, Firearm retention, and
Alli Counterfeit Continued the use of dual and triple attacks under urban crime management. There will be courses on counter terrorism that will be shared soon. This program has already started in Special Action Force camp in Laguna last 2006. The choosing of proper instructors and the proper program is the main concern of the PNP. Colonel Soriano stated that as of the moment, there were no qualified instructors who can show them a complete program other than just common martial arts. They need instructors who have exposures on real situations, can handle a weapon (both firearms and blades), certified by a known military organization, and most especially should be backed up by years of experience and impressive credentials. Nobody does it better than Pekiti Tirsia, and the visit of the PTK Russian is just in it’s proper timing. BAC’s participation in this years training can only prove that the growth of PTK in the Northern Luzon will be fast. As the members of BAC puts it, “We do not entertain underage members. There is no place for kids in this organization. We will focus on recruiting responsible members with no bad reputation. There will be women too, but these women are functional. We are now brothers with the global organization of PTK, and much more, we are brothers to the military men who are serving this country”. Having a Filipino teacher gives us more security that we will maintain our Filipino attitude. We do not mind if we are scolded, we do not mind if we are being disciplined. Only a Filipino can understand a Filipino. The training with the Russians was a great experience that will never be forgotten soon. Everybody is waiting for next year’s gathering. Cheers BAC! Cheers PTK Russia!
Although sibutramine is the active ingredient in another FDA-approved prescription weightloss drug, it is only to be used in specific doses and under the supervision of a physician. FDA first warned consumers about the counterfeit product on Jan. 18, 2010, based on preliminary laboratory tests that revealed the counterfeit version contained sibutramine and not orlistat. Since that time, FDA lab tests on the counterfeit product show that people may be taking three times the usual daily dose (and twice the recommended maximum dose) of sibutramine if they are following the dosing directions for Alli. This excessive amount of sibutramine is dangerous to people who have a history of cardiovascular disease and can lead to elevated blood pressure, stroke, heart attack. Even healthy people who take this much sibutramine can experience anxiety, nausea, heart palpitations, a racing heart, insomnia and small increases in blood pressure. FDA Recommendations Check to make sure you are not taking counterfeit Alli. If you think you might have the counterfeit product: stop taking the drug, contact your health care professional if you are experiencing more than mild side effects, especially if you have a history of cardiovascular disease, call FDA’s Office of Criminal Investigations (OCI) at 800-551-3989 or by visiting the OCI Web site; you may also contact Alli’s maker, GlaxoSmithKline at 800-671-2554 FDA encourages people to report any unexpected side effects that may be related to the use of the counterfeit product to FDA’s MedWatch Adverse Event Reporting program either online, by regular mail, by fax, or by phone. Regular Mail: Use postage-paid, pre-addressed FDA form 3500; Fax: 1-800-FDA-0178 Phone: 1-800-332-1088 Date Posted: January 25, 2010
By Daniel Foronda
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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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