MAX'S MUSCLE NEWS 2 by MAX'S

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Welcome to our second edition of MAX’S Muscle News. We start this edition on a sad note with the untimely passing of two of our MAX’S Family in 2011. Most keen bodybuilders would be aware that one of Australia’s best ever bodybuilders, Luke Wood, passed away suddenly in mid 2011. Luke was an inspirational champion and had been a sponsored MAX’S Athlete for many years. And most of our Queensland retailers and many of our customers would also be aware of the tragic and sudden passing of Sam Mitchell, MAX’S Queensland State Manager. Sam was also a keen bodybuilder and State Champion, a great friend, and just a fantastic person. We have included a tribute to both of these great champions in this edition. Luke and Sam - you will be sorely missed by all of us here at MAX’S and the bodybuilding community in general. In 2011 we ran our inaugural MAX’S Muscle-Up Challenge, a competition where everyday people committed to transforming their bodies in just 12 weeks. We received an amazing amount of participants from Teenagers, to middle agers and beyond. Well the competition has been run and won, and it’s fair to say the results have been spectacular! We focus on some of the top contenders, how they trained, what they ate, and which supplements they used. It’s truly inspirational. We also preview our 2012 Challenge, so if you get inspired why not give it a crack. Muscle-Up Master Coach Fred Liberatore details a beginners and intermediate training program to help you get real results, plus there some great nutrition tips, including an in depth look at Whey Protein – and why it’s so good for building muscle. Fred also catches up with MAX’S athlete and IFBB Pro Bodybuilder Con Demitriou. Con is living in the US and competing in Pro Shows and is looking awesome! We also feature IFBB Figure competitor Ellena Reidie and get her perspective competing in the 2011 Arnold Classic in Columbus Ohio.

Contributors

MAX’S 17 TRADE PLACE, VERMONT, VIC, 3133 P.O BOX 295, VERMONT, VIC, 3133 TEL: 1800 071 320 FAX: (03) 9873 3422

COMPANY DIRECTORS KEITH ELLIS PAUL KIRKHAM

BUSINESS DEVELOPMENT MANAGER FRED LIBERATORE

ART DIRECTOR JOHN HANNA

ADVERTISING MANAGER

MAX’S is always developing new and innovative products and we lift the lid of some great new formulas for serious trainers. There are some great technical articles, muscle building recipes from Xtreme Chef Peter Wright, plus lots of other good stuff.

JOHN HANNA email: johnh@aminoactive.com.au tel: (03) 9873 4222

We hope you use this edition to inspire you. Look at the achievements of other real people, just like you. You can do it too. Building a great body is within reach of almost anyone, it’s up to you to set your goal and make the decision to go for it. Then you need to decide on a plan of training and nutrition, AND STICK TO IT! That’s it, it’s pretty simple really. So why not make 2012 the year you achieve your best ever body. And why not use the MAX’S Muscle-Up Challenge 2012 to help you get there!

TO ADVERTISE TEL: (03) 9873 4222 P.O BOX 295, VERMONT, VIC, 3133 TEL: 1800 071 320 FAX: (03) 9873 3422

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So sit back and grab your favourite MAX’S Protein Shake, Bar or Cookie and enjoy the read.

Until Next Time Remember Life’s too short to be small!

Who said

DISCLAMER Reproduction of any material without written permission from the publisher is strictly prohibited. Before starting any exercise or nutrition program it is recommended to consult your physician for advice

www.maxs.com.au www.maxs.com.au

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TRIBUTE TO SAM MITCHELL.

RECOVERY FOR MAXIMUM GROWTH

90 90

CARDIO FOR A LEANER BODY THIS SUMMER

JOHN NGUYEN MY 12 WEEK TRANSFORMATION

BODYBUILDING RECIPES WITH OUR RESIDENT XTREME CHEF

PAST AUSSIE STARS: MARK “THE MONSTER” LAMPARD

STATESIDE REPORT FROM IFBB PRO CON DEMETRIOU.

MAX’S HOT SHOTS

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ANDREW CLARK, TOP 10 FINALIST IN MAX’S MUSCLE UP CHALLENGE..

MAX’S GEAR ONLINE 7

Thank you so much for the opportunity of making the final 10 it has been a life changing experience and gave me the opportunity to meet some amazing and inspiring people in the fellow competitors and also the Max's staff. This has given me such a confidence boost and fuelled the fire to compete in bodybuilding figure. Once again thank you all so much :)

To everyone at Max's, John, Fred, Paul, Keith and everyone in between that I got a chance to meet like the office girls and Chef Peter Wright, Tony, oh and Scott Martin wow! Thank you so much. I had such a wonderful time and I can understand how hard it must have been to decide on the final 10. Congratulations to everyone that finished the challenge, that in itself is a great achievement.

Ben Goodwin

Lucinda Searl

Thank you so much Max's and the amazing team behind the Max's Challenge 2011 for an unforgettable experience that you have given to many who had a go. For me, Melbourne topped it off by getting together the top ten finalists a group of dedicated individuals with a common interest and share experiences. It was amazing meeting so many of you in such a short time.

John Nguyen

It was also great meeting the MAX’S team, especially Fred Liberatore who helped 24/7. I loved his awesome quotes, remembering always "Don’t count the days, make the days count"!

Adam Gee

Thank you Max's for an amazing time in Melbourne. I feel incredibly lucky to be chosen for top ten and amazed to come runner up in this year’s Max Challenge. I'm sure the other competitors would echo my praise to all involved in organising this wonderful event. It’s nice to get to meet so many wonderful health conscious people who enjoy health, wellbeing and fitness. Its people like this that inspire me and others to be the best that they can be. Congratulation to all the competitors, you are all champions and once again thanks to the whole Max’s team!

It was unreal to be selected as one of the top ten and that it self was the prize to the life changing journey. Congrats to all competitors and thanks again to the MAX'S TEAM!!!

John Delinac

A HUGE THANK YOU TO THE MAX’S TEAM for putting on an amazing 2011 Muscle Up Challenge! You've helped change the lives and create healthier lifestyles not only for me, but I'm sure for all the competitors involved... and indirectly even the lives of their friends and families that they have undoubtedly help inspire too! I'm humbled, greatful and absolutely thrilled to have won the competition, especially with all the AMAZINGLY talented and determined competitors I was up against! Hat's off to you all, was great to meet the top 10, you're all truly remarkable and fantastic people and I can say we're all winners at the end of the day for changing our lives around for the better! Last but not least MASSIVE THANKS to Fred Liberatore for the constant 24/7 help, advice, support, encouragement and tips! You've done a great job buddy, and I can't thank you and the team enough! I'm one very happy Challenge Winner, now best Max's make an ice cream cake so I can celebrate!! :)

For more information on the MAX’S Challenge go to 8

www.maxchallenge.com.au and register your interest for the 2012 challenge

Andrew Corbisiero, VIC

Connor McCormick, QLD We then set about the hard process of choosing a winner. Our plan was to bring the top 10 together for a Gala Presentation evening in Melbourne where the winner would be announced. This meant flying all the interstate finalists to Melbourne for the big event. It was a great affair and all the Challengers were treated like VIPS. They were photographed, interviewed and filmed for a DVD special during the day, then onto the venue in Carlton for a great evening.

Lucinda Searl, NSW

Joseph Corso, Victoria For winning the Challenge he took home a $6,000 home theatre system and picked up a 12 month sponsorship deal with MAX’S. In fact, all of our top 10 finalists were awarded a 12 month sponsorships with MAX’S. In second place, another amazing transformation was Adam Gee form Sydney, and Ben Goodwin, another Sydneysider, took home third with yet another fantastic transformation. Each of our winners is featured elsewhere in this magazine so check out their stories.

The night was a great success. Australian Gold Medallist in the discus and star of the NAB ballet dancing commercial Scott Martin was a special guest presenter on the night and with his help, we awarded first place to Melbourne’s John Delinac. Everyone agreed that John’s transformation over the 12 weeks was simply outstanding.

What it takes to complete the

Challenge I’ve always believed that the difference di between a successful person and others is not strength, not knowledge, but rather it’s will. As a Fitness Coach I have seen many people from all walks of life with a great “can do“ attitude when they first hit the gym, so pumped up about changing their body, only to have a lack of will and give up weeks, month or sometimes days later. So if you have been inspired by the stories you’ve read in this magazine, or perhaps you’ve seen the DVD about the MAX’S Challenge, you may be thinking of taking on the Challenge yourself. The question you need to ask yourself is “have I got the discipline to make the changes I need to make to see this through?” In other words – do you have the WILL to succeed! For those that can, it’s a life changing experience and one that I can’t recommend more highly.

Those that know me would probably agree that I am very passionate about the fitness industry and I love being online and servicing our community with Newsletters, Tweets, blogs and training and nutrition advice. I often get asked about training and how to transform one’s body, so I took all my knowledge and experience on training, nutrition and motivation, raised the bar a few notches and put it all together in the MAX’S Muscle-Up Challenge. What a great competition and what a great experience. I was proud of everyone who completed the Challenge, and congratulation to you all. As I write this we are currently working on 2012 Muscle-Up challenge which will include more prizes and we plan to make it bigger and better. For more information keep an eye on the website for details: www.maxchallenge.com.au As I mentioned earlier, the MAX’S Muscle-Up Challenge ran for a period of 12 weeks, starting in February 2011. Entries closed at the end of June, and we then allowed the public to vote for their favourite transformation. Because these results could be a little skewed by people getting lots of friends to vote for them, this voting was used to narrow down the field. This is where our judging panel came in and we set about the very difficult task of choosing a top 10 and then eventually the winner.

So whatever your goal is; whether it is to lose weight or build muscle, we at MAX’S want to support you in your overall transformation by giving you motivation and professional guidance along the way. For the challengers to enter the contest all they needed to do is: 1. Upload their before photos to our Challenge Website with something clearly dated, like a local newspaper. 2. Have a specific goal in mind and the desire to truly transform their bodies and reframe their beliefs 3. Purchase any tubs or Boxes of MAXS protein and keep the receipt to show they used MAX’S products in their transformation process 4. Post regular weekly blog’s on their bio page. We encourage the Challengers to add pictures and video content to document their progress as well. The contest opened at the start of February 2011 and entrants had all of February to enter. Initially we hoped to get 100 plus contestants, but we got over that in the first week! All up more than 550 people registering for the challenge and over 130 actually completed the 12 week transformation. As a personal trainer and food coach I made myself available to all the Challengers virtually 24 hours a day. I was getting questions and requests coming in via email, facebook and phone continually during the Challenge. It was a lot of work but I loved every minute of it.

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We decided early on that we would try to provide as much support to the Challengers as possible. Apart from providing my time to answer questions by email, phone and on Facebook, we also supported the Challengers with Weekly Video Tips and daily Nutrition and Motivational tips via SMS. Many Challengers told me along the way that these tips really helped keep them on track. We also ran regular prize giveaways to Challengers who were doing a good job with their blogs and making good progress. This included free MAX’S Protein and other MAX’S merchandise.

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The standard of transformations for many of our entrants was amazing, not just the top 10. We decided to reward every entrant that completed the Challenge with a special gift pack including an Official Certificate T shirt and MAX’S Product.

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I remember seeing the ad for the Max’s 12 week challenge for several weeks and not taking too much notice, because again it fell into the category of it’s too hard, I don’t have what it takes, I don’t have the genetics, I’ve never won anything before, I don’t want to embarrass myself, 12 weeks is like forever, I don’t have enough muscle, and the excuses went on….

Then less then 24 hours before the competition closing, and after mentioning it to a few close friends to judge their responses, (all of which were generally positive), I finally built up the courage and thought ‘you know what, I’ve always wanted to do something like this, and this is the perfect opportunity to see exactly what I’m made of!’ So I took that dreaded before shot, submitted my details, and knew that from that minute the next 12 weeks were dedicated to me finally fulfilling a goal, and following it through from start to finish! There was no way I’d find another excuse to get me out, as I was registered for everyone to see. I now knew I had to do absolutely everything it took to look the best I could in 12 weeks, and prove to myself that every one of those excuses which had kept me stale for so long would finally become a thing of the past!

From that point on I looked for inspiration from everywhere I could! I didn’t have to look hard, or very far, realising my biggest motivator from when I was a chubby little child, up until now a chubby 30+ year old… was to follow in my big brothers’ footsteps! They were always keen bodybuilders from a very young age, before it even became kind of cool! Being 10 years or so my senior, and me, being an impressionable 5 or 6 broth year old watching your brothers, flex and pose in the mirrors everyday you kind of get a little caught up in it yourself, and aspire to be as big, or hopefully bigger then them one day too! 17

My eldest brother Steve, probably where I get my good procrastination skills from, also left competing till a fairly late age (about 43) before deciding to compete… and wouldn’t you know it, he won his first comp, Mr Melbourne, then placed in the Victorians and just missed out on a place in the Australian titles. So that for me was plenty enough motivation to finally pull my finger out and give it my all and more! As it was a ‘MUSCLE UP CHALLENGE’ my first goal I had set, was exactly that… to use the first 6 weeks to gain as much muscle as I possibly could! Then use the last 6 weeks to slowly unveil all that hard work and muscle I’d hopefully gained!

1. Nothing but good old fashioned compound exercises, Squats, Bench Press, Chin Ups, Deadlifts, Seated Rows, and Chest Dips! Every exercise and rep with nothing but good form, and no cheating! 2. Progressive overload, every single workout I kept a detailed diary, and made sure I went harder then the last workout, be it one more rep or as little as a 1kg increase in weight! I knew that if every workout was harder then the last, then my body had no choice but to make those muscles bigger for the next round of onslaught! 3. Then understanding the importance of rest! Believe it or not, I found this one of the hardest elements of training to stick by! Once you get in the zone of training, rest days often become the hardest day in your weeks, because you actually feel guilty not training! Thankfully I knew, and had it drummed into me… that this is the time to listen to your body, when it’s sore it needs to repair. You actually grow when you’re restrest ing and nourishing the muscle with good nutrition, not whist you’re in the gym torturing and breaking down every fibre!

This split allowed me to concentrate further on targeting and focusing on muscles that where lagging behind. It also gave me plenty of rest between training specific body parts, so they could still hopefully grow… or at least maintain their size in the last 6 weeks, as the nutrition began being stricter! My nutrition changes in the last 6 weeks were probably the most dramatic difference, but also led to me seeing the most significant body changes too, more so than training alone! Protein still remained high to assist in the repair of muscle, but carbs went down to very low, and only in the form of green leafy salads and veggies like broccoli and brussel sprouts! This obviously triggers your body to start digging into it’s own stock piles of fats and carbs to use as energy, instead of relying on it from food and therefore exposing those abs and muscles that had been in hibernation for so long! There you have it, I guess when you first hear the words ’12 weeks’ some people think ‘wow it’s such a long time’, or some may think ‘you can’t make a change in that time!’ All I know is if you quit the excuses and start today, believe in yourself, educate yourself, take expert advice, set a goal, follow a plan, and give it all you have, 12 weeks will fly by! You can, and will make amazing transformations, not only in your physique, but the lifestyle changes and rewards will amaze you, it did for me! This challenge has truly been the best thing I’ve ever done for myself, and remarkably has even encouraged many around me, to also set their own training goals, and know they too can make a difference if they just “QUIT THE EXCUSES!’

MY SHOULDER ROUTINE:

MY AB ROUTINE: I know a lot of people love to spend whole sessions on abs, and hours and thousands of crunches in hope of having the ultimate six-pack! Unfortunately that falls into the category of OVERTRAINING! Abs are just another muscle group just like, legs chest or back, therefore they too need time to rest, repair and grow. They are worked out in every single exercise you do if you keep correct form, so they get trained a lot anyway! So some weeks I went without Ab training at all. A great saying is ‘Abs are made in the kitchen, not in the gym!’ However when I would train my abs, this is the workout I used: • Prone Hold (plank): Maximum time (lifting one leg at a time, lifting one arm at a time decreasing points of contact, increasing level of difficulty) • Side Holds: Maximum time (thread the needle, lowering and raising hips etc… again increasing level of difficulty each time) • Crunches: 20 reps • Kick outs: 20 reps Repeat all the above twice, and train only 1-2 times/week!

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The MAXâ&#x20AC;&#x2122;S Challenge was for me a last ditch effort to achieve this goal. And what better way to do it than in my 40th year. I threw every bit of focus and energy I had into this Challenge. I also recruited the best help I possibly could. My personal trainer, Jodie Parker, is an IFBB champion and has competed internationally in the Arnold Classic. Together with Fred Liberatore from MAXâ&#x20AC;&#x2122;S, I relied on these two to give me the nutrition and exercise guidance I needed to finally achieve my goals. Throughout the Challenge I trusted my trainers completely. I had to make changes that were completely foreign to me. I cut out cardio. I started eating more carbohydrates and fats under their recommendations. I then started to get results. Kilo by kilo I started to see the weight come on. Any doubts I had towards these changes I made, I lost completely! Muscle was coming on!

Iâ&#x20AC;&#x2122;m a naturally skinny build, commonly known as an Ectomorph. For all of my life I have always found it very difficult to gain weight. Truth of the matter is I have in some form or another been going to gyms since I was 18. Training, health and fitness have always been a big part of my life. The major difficulty I have always had has been weight gain. I have always been a very motivated individual in all aspects of my life, my study, my work, my profession, my relationships and my health. This has made the goal of weight gain for me a tough one as it is something that I have always struggled with and not achieved.

Seated Unilateral Machine rows One warm up set of 15 4 sets – Starting off with 12 reps and reducing down to 8 on the last set as I increase the weight. In all my exercises I tried to train as heavy as I can on my last 2 sets of each exercise while keeping to good strict form. Lat pull down 4 set of 12 - 8 reps. I prefer a wide grip and pull the weight down to my upper chest. You can also use a narrow grip for a different feel. This movement should be steady and controlled, don’t heave or jerk the weight.

Cable rows 4 sets 12 - 8 reps. Keep you back straight and your shoulders back. Don’t round your back forward. Keep the movement controlled, don’t heave the weight. Aim for a stretch in your lats as you fully extend your arms and think of pinching your shoulder blades together in the contracted position. Chin ups 3 sets to failure – Take a wide grip and rep out to failure. This ais a great developer of back width. Wide grip cable push downs 3 sets 12-10 reps. This is a great movement for finishing off your back workout. Use a lat pull down machine, stand about a metre from the machine and using locked arms, pull the bar down in an arch towards your knees then return to the top for one rep. Once again, keep this movement steady and controlled.

“ Jason Bednarz - Champion Nabba Bodybuilder

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ry... Ben’s Sto

ugural lete the ina ing p m o c d n life chang compete a chance to uly been a e as an ine tr th s g a h in v e a g H ng llen Week Cha igned up for the challe uscle back Max's 12 s m lly d a n a in g s . I ori fitnes d time for me al to try and get my liday aroun o h n o n e o e g b ll a d a a f “B li Ih terim sm ad case o late 2010. b in a k p ic u s d g e s. On pick after bein in for month cia in Bali and tr e to m ti le b s a a ac d un Christm in a surfing e weak an ly d m a ft b t le o h fo ic y m t being belly” wh I busted up wheelchair due to no usy a lid o h e that sam home in a ot back to A came back spent the day that I g cause dent and I I foot. Hospital be as! y e m th t n a o lk m a o able to w ergency ro ent overse g in the Em any hospital treatm a bad tralia waitin trust off 2011 in to d e g rt in ta o s g I I wasn't too well ren't going Things we my last way. d I was on n u ro a d rolle t 90%. I Challenge en to abou tt e o g th d e a h m ti t y foo t a clean By the tics and m health, ea io b to ti k n c a a f b o course do to get . t I had to organonsistently knew wha and train c nge I had everything t ie d g in ild me my alle bodybu y of the Ch Dexa scan to show a d t rs fi e in the da From th got to work ays d out. I ha e o n ls n a la I p d d n lw ised an ody fat, a of meals, a ight and b days worth down w t fe a s a r o starting we e ls togeth had a I g . in k il" c fa o n to k plan ad pretty kitchen ail to plan, the past I h what"F In g . n m ri e ra b g remem aining pro ym and do d out my tr go to the g ld u o knew if I w I and worke t. one. But I n instinc d o b d jo e in e a th tr get ought out much felt would d a well th e I d e e is e n rc I e x s ever e real result stick to it. get some I needed to y tl n a rt wanted to o p nd more im liberately program a le to be de p o e p r fo e of your n hard back som ce it is ofte g n e in ri k e ta p x n e mea we just go In my g selfish I ll too often in A e . lf b e y rs B u . o to y at good for selfish vesting it in if it’s not th in n d e n v a e , e y s m ing long is ea own ti night, work . But d do what ll n a a g w in o y fl rt e a tp food with th e going ou ealth, or eating junk lik s g in h T it’s imporour h you. while and pense of y h x rt e o e w th g t a in meth e time and hours take on so u must to commit th fit. to t n a w if you en yo ll bene h to you, th n you will see the fu e tant enoug th d arrants an energy it w

Surprisingly I've learnt that I've motivated some people without knowing it. Some of the gym members that I harassed to vote for me in the Challenge have come up to me afterwards and have said they got all fired up reading my blog and watching my videos and now I see them training 3 or 4 times a week instead of once. Some even read my 'Whole' blog, wow, now that's a workout in itself! Since the Challenge I've been strongly focused on my own Personal Training business and helping others achieve their goals. It's so important to surround yourself with positive people and if I can help my clients reach their goals then little do they know they motivate me to keep moving forward to achieve mine. If I tell you my goal here and it gets printed then I guess I'll be held accountable for it right? "I will compete in the 2013 INBA Olympia". There, now you all know it so you better give me a kick in the butt if it looks like I'm slacking off.

For the first eight weeks of the challenge I had 2-3 Muscle Builder SRT shakes with skim milk per day.If I didn't have that third shake then I would have a meal in replace of it (real food) chalFor the last 4 weeks of the chal lenge I switched over to Supershred with water and had 3 shakes per training day and two shakes per day on non-training days. I also had one Cutcarbs bar per day for the last three weeks to knock out some extra carbs from my diet.

When I found out I had made the top ten of the Challenge I was over the moon. It was fantastic flying down to Melbourne for the finals presentation and meeting the other contestants. Max’s were great and made us all feel like winners. They were filming us for Muscle TV and interviewed each of the top 10. As part of the interview they asked me if I thought I deserved to win, and to which I replied "No". Now of course I WANTED to win but ...I didn't think I deserved to win. They obviously had a different view as I was awarded 3rd place – not number one but a fantastic result that I wasn’t expecting. Lastly I would like to say a few thank you’s. All of the team at Max's for your support and regular text messages to motivate me, the good looking (he told me to say that) Fred Liberatore for your guidance. My training partner Mike and my girlfriend Cherie, my housemate Pete for letting me take up 2/3's of the fridge and kitchen with my food. Steve Curran who's a top bloke and probably as good looking as Fred, and finally the final top 10 challengers. Thank you all very much.

The last four weeks I also added a strict cardio component to my training. 30 mins of cardio per day

“To wish you were someone else, is to waste the person you are”

If you’ve been into training for some time, you’d probably already know that Whey Protein is regarded as THE premier protein for building muscle. But it’s probably only been in the last 10 -15 years or so that whey has shot to prominence as the numero uno protein. Before then, this humble protein was poorly regarded as a waste product from cheese manufacturing and in many cases simply thrown away or used for animal feed – but not anymore! In this article we’ll take an in depth look at whey protein to understand it’s different forms, which is the best type, why is it so good for bodybuilding, and what’s new in the world of whey. But let’s start with some basics.

With its ability to get into your system really quickly Hydrolysed WPI sounds like the bees knees of protein – but should you take Hydrolysed WPI all the time? Well there are a few different views, but the science says it’s not as important at other times during the day to have a very fast acting protein - after training is the really important time. At other times, your standard WPI is probably a better choice because it acts over a longer time period to give you a more sustained muscle building time window.

Are there any other downsides to Hydrolysed WPI? Well there are a few. First of all, Hydrolysed WPI is quite expensive because of the extra processing costs. It generally works out to be about 40 – 50% more expensive than regular WPI’s, so it’s another reason to use it only after training. A word of warning here – there are a lot of proteins around that market themselves as Hydrolysed Whey, but seem to be very cheap. There’s an old saying that says that if something sounds too good to be true it probably is – so be careful. If you find a protein formula that’s marketed as being hydrolysed but is much cheaper than every other hydrolysed protein it can mean inferior quality or it’s not actually a hydrolysed protein!

For many years now bodybuilders and other strength athletes have recognised that whey proteins promote better recovery and more muscle growth than other forms of protein. In addition to the biological activity listed above Whey has a very high concentration of the branched chain amino acids, Leucine, Isoleucine and Valine. BCAAâ&#x20AC;&#x2122;s are important nutrients for tissue repair and growth. L-Leucine in particular is a key amino acid muscle growth as it regulates protein synthesis in response to heavy training. Whey is also a rich source of L-Glutamine, an amino acid involved in the reduction of muscle catabolism after intense stress that helps you recover faster. Whey is also a potent antioxidant due to its high levels of Cysteine rich proteins. Cysteine is used in the synthesis of Glutathione, a powerful antioxidant that supports cell health and cell division.

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Body Transformation Training for Beginners and Intermediates

WARM UP -

I ALWAYS LIKE TO SEE TRAINERS SPEND 5 – 10 MINUTES OF BASIC CARDIO Y LIKE TREADMILL OR STATIONAR DY BIKE JUST TO WAKE THE BO U AND GET YOUR AND MUSCLES UP TO G. BLOOD MOVIN THE IDEA IS DY REA AND RM WA GET YOU R FOR THE INTENSITY OF YOU ARE YOU S WORKOUT. AFTER THI R YOU TO ON READY TO MOVE SE. RCI FIRST EXE ALTERNATIVE – SKIPPING OR JOGGING ON THE SPOT.

by: Fred Liberatore QUADS - LEG PRESS: 3 SETS, 12 - 15 REP

YOUR LEGS ARE YOUR BIGGEST MUSCLE GROUP SO WE TACKLE THIS FIRST. I LIKE THE LEG PRESS FOR BEGINNERS AS IT REALLY HITS THE QUADS BUT ALSO HELPS STRENGTHEN THE WHOLE CORE. SET YOUR FEET AT SHOULDER WIDTH, AND THEN START WITH ONE LIGHTER WARM UP SET FOLLOWED BY 2 WORKING SETS. I RECOMMEND REPS IN THE 12 – 15 RANGE. YOU WILL NEED TO EXPERIMENT WITH THE WEIGHTS BUT AIM TO INCREASE THE WEIGHT ON THE LEG PRESS SO YOU ARE WORKING HARD TO PUMP OUT 12 – 15 REPS. ALTERNATIVE – BARBELL SQUATS.

Beginners Everyone has to start somewhere. If you have never trained with weights before, you need a routine to get your body, your muscles, your nervous system and your metabolism prepared for more serious training. I always advise beginners to start out with a full body routine 2 – 3 times per week for about 8 – 12 weeks. I liken this to building a house. You need a solid foundation to support a big house. A good full body routine will build a strong foundation that will support a big strong body. This is also an efficient way to train and you can knock over this routine in under an hour. A quick word of advice for all you beginner trainers out there. Don’t make the mistake of copying some advanced training routine of a pro bodybuilder you found in a magazine or on the internet. In most cases you will end up severely overtrained and burnt out if you try and follow an advanced training routine when your body is not yet conditioned to that level of training. By all means be inspired by these guys, but you must get the basics right before moving on to the next levels. The principals of this beginner’s routine are to start with your bigger and stronger muscle groups while you are fresh and strong. We hit them first with basic strength movements and then move on to exercises for our smaller muscle groups. The routine below is designed to be followed at a commercial gym but I have also listed an alternative exercise where appropriate as some trainers may be training at home with limited equipment.

HAMSTRINGS - LYING LE G CURL: 2 SETS, 10-12 REP RA NGE.

TO ACHIEVE BALANCED LEG DEVELOPMENT YO U SHOULD ALWAYS FOLLOW YOUR QUAD TR AINING WITH HAMSTRINGS. MAKE SU RE YOU PERFORM THIS EXERCISE IN A SM OOTH AND CONTROLLE D MANNER AND AVOID JER KING THE WEIGHT UP TOO QUICKLY. ALTERNATIVE – STIFF LE G DEAD LIFTS..

2 sets, 8-10 rep range Back - Seated Cable Rows:THI CKEN TH ROWING EXERCISES WILL BO M IS IMPORTANT FOR K. BAC R YOU EN AND WID AIN, CHOOSE A AG WITH THIS EXERCISE. ONCE E TO HEAVE IT, HAV N’T DO WEIGHT WHERE YOU ADY AND STE A H WIT GH BUT PULL THROU YOUR BACK H ARC . EN ENT VEM MO ED CONTROLL ED POSITION, ACT SLIGHTLY IN THE FULLY CONTR R LATS IN THE YOU IN H ETC AND AIM TO FEEL A STR N’T SLOUCH DO BUT N, ITIO POS FULLY EXTENDED N UPS. FORWARD. ALTERNATIVE – CHI

CHEST – MACHINE BENCH PRESS: 2 SETS, 8-10 REP RANGE I RECOMMEND USING A MACHINE BENCH PRESS FOR BEGINNERS AS IT ALLOWS THE TRAINER TO CONCENTRATE ON PUSHING UP WOR THE WEIGHT WITHOUT WORRYING ABOUT BALANCING A FREE WEIGHT OR GETTING THE WEIGHT STUCK ON HIS/HER CHEST. INCREASE THE WEIGHT TO A POINT WHERE YOU ARE FINDING IT QUITE DIFFICULT IN THE LAST FEW REPS OF EACH SET. ALTERNATIVE – PUSH UPS

Traps - Dumbbell Shrugs: 2 sets, 6-8, rep range

SHRUGS BUILD STRENGTH AND K POWER THROUGH THE NEC OD GO ENT LIM MP CO AND A ARE . ENT SHOULDER DEVELOPM ALTERNATIVE – BARBELL PULL UPS

TRICEPS - PUSHDOWNS: 2 SETS, 8-10 REP RANGE. THIS IS ANOTHER EXERCISE WHERE IT’S VERY IMPORTANT TO PERFORM A SMOOTH AND CONTROLLED MOVEMENT FOR MAXIMUM MUSCLE STIMULATION. ALTERNATIVE – CLOSE HANDS PUSH UPS.

SHOULDERS - DUMBBE LL PRESS: 2 SETS, 8-10 REP RANG E.

THIS EXERCISE CAN BE PERFORMED SEATED OR STANDING . WHEN SEATED SOME TRAINERS PREF ER TO HAVE THE SUPPORT OF A BACK RE ST. ALTERNATIVE- BARBEL L PRESS TO FRONT OF THE NECK

BICEPS - BARBELL CURL : 2 SETS, 8-10 REP RANG E.

THIS IS A GREAT BICEP S BUILDING EXERCISE BUT MUST BE PERFORMED WITH GOOD FORM. DO N’T MAKE THE MISTAKE OF USING TOO MUCH WEIGHT WHICH MEANS YOU HA VE TO HEAVE THE BAR UP. IT’S MUCH BETTE R TO GO A BIT LIGHTER AND PERFOR M THE CURLS IN A SMOOTH CONTROLLED FASHION. MAKE SURE YOU FULLY STRA IGHTEN YOUR ARM AT THE BOTTOM OF THE MOVEMENT AND CONTRACT THE BIC EPS AT THE TOP.

Calves - Standing Calf raises: 2 sets, 15 – 20 rep range.

YOUR CALVES NEED A FAIR AMOUNT OF STIMULATION TO GROW SO I RECOMMEND A S LITTLE HIGHER REPS WITH THI T THA T IGH WE A USE EXERCISE. A YOU START FEELING A BIT OF TO GET BURN BY THE TIME YOU THE 15 – 20 REP MARK. CALF RAISES ALTERNATIVE – SINGLE LEG HOLDING A DUMBBELL.

• Micellar Casein • Calcium Caseinate • Whey Protein Concentrate • Relaxing Herbs

ABS - ABDOMINALS CRUNCHES: 2 SETS, 10-15 REP RANGE. .

AB CRUNCHES CAN BE DONE ALMOST ANYWHERE. THEY ARE NOT SIT-UPS, THEY ARE MORE A TENSING OF YOUR AB MUSCLES WHICH PULLS YOUR SHOULDERS TOWARDS YOUR HIPS. ABS ARE JUST LIKE OTHER MUSCLES, AND SHOULD BE WORKED 2 – 3 TIMES PER WEEK. MANY PEOPLE MAKE THE MISTAKE OF TRAINING ABS EVERY DAY. THIS WILL SIMPLY OVERTRAIN THEM AND MAKE YOUR ABS AND CORE WEAKER.

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Protein that works all night Your body does most of it’s growing while you sleep. Make sure you give it the building blocks it needs for maximum growth. Normal protein formulas digest too quickly to keep you growing all night. MAX’S Nitetime Protein is a high protein, slow digesting formula that has been specifically developed for serious trainers to take before bed. It combines slow digesting Micellar Casein with medium digesting Whey Protein Concentrate and Calcium Caseinate plus relaxing herbs to provide up to 7 hours of nutrient release while you sleep peacefully for maximum recovery and muscle gains. Nitetime protein should be used with other MAX’S formulas for optimum results.

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Intermediate Routine

The two main differences between our intermediate routine and the beginner routine are: 1. The volume of training starts to increase – you will be performing more exercises, sets and reps per muscle group 2. You will be following a split routine – we divide your body in half and train one half, then in the following workout, the other half. In most cases you will be training 4 times per week so that each muscle group gets trained twice per week. A typical week would look something like this: Monday: Chest, Back, Triceps, Abs Tuesday: Legs, Shoulders,& Biceps Wednesday: Rest Thursday: Chest, Back, Triceps, Abs Friday: Legs, Shoulders,& Biceps Weekend: Rest As I stated earlier, most people who train consistently and with good intensity for about 8 – 12 weeks will usually be ready to move from a beginners to and advanced routine. If you are planning to enter the MAX’S Challenge I would recommend you try to get up to an intermediate level of training before entering the Challenge as this is where you can really start seeing some great results Day One Chest, Back, Triceps & Abs I always like the feeling of training Chest and Back in the same workout as you get a lot of blood pumped into your upper body and you get the benefit of a great “push – pull” synergy of these 2 large sets of muscles. I also like to train triceps after hitting chest and back because triceps aren’t overly stimulated, even when training chest so they are well warmed up and still pretty fresh so you can hit them really hard. Training chest before triceps is important because the triceps are still strong. If we trained triceps first, they would be weakened which can reduce your ability to push hard in your chest workout. OK, so let’s get into. Again, these workouts are designed for some one training in a well equipped gym. I have also suggested some Alternative exercises you can use to mix things up a bit.

page 12

SPORT

Although strength and power are related, they are completely different entities. The understanding of these differences is important in the prescription of resistance training. Now an inverse relationship occurs between the maximum force a muscle can produce and its speed of contraction, in other words the faster a muscle contracts the less force it is relationcapable of producing and vice versa. This relation ship is known as the Force Velocity relationship and is shown in Figure 2.

SPECIFIC STRENGTH TRAINING

Velocity

By: Jason Konrath

Figure 2: The Force Velocity relationship of skeletal muscle

Athletes have been using various forms of resistance training for thousands of years in an attempt to enhance their sporting performance. In fact, ancient Egyptian sculptures and paintings have illustrated athletic individuals training with rocks and heavy stone weights. This quest to develop strength and power has led to many different systems of training over the years. However sport specific strength training requires a more sophisticated and methodical approach than simply lifting heavy weights to failure.

This inverse relationship occurs due to the time available for cross bridges to form between the muscles protein filaments actin and myosin. When a muscle contracts, at the cellular level cross bridges form between actin and myosin and pull them closer together (Figure 3). If a muscle contracts quickly, not as many cross bridges are able to form and the force produced is not as high.

The goal of sport specific strength training is to maximise sporting performance. In order to do this we first must analyse the sport to determine what ingredients are needed to achieve the given aim of the sport, whether itâ&#x20AC;&#x2122;s to throw a shot put as far as possible, jump as high as possible, lift as much as weight as possible, accelerate away from opponents or wrestle them in a tackle. A subjective analysis is first needed to determine what key areaâ&#x20AC;&#x2122;s are to be addressed. From this we can develop a biomechanical model in an attempt to establish factors that improve performance and reduce the predisposition to injuries. When properly designed, a sport specific strength training programme will develop muscle strength, speed, acceleration, size and functionality. Explosive power development which is essential in many dynamic sporting movements requires muscular strength (Force) and a high speed of muscular contraction (Velocity).

Figure 1: Force time curves for different rates of force development

While curve 2 represents an athlete that produces less absolute force, but is able to generate that peak force in less time and results in a faster rate of force development. An increased rate of force development results in quicker and more explosive movements. Given that most dynamic sporting movements take place very rapidly, the ability to generate force quickly is of extreme importance.

Figure 3:The protein filaments that comprise skeletal muscle tissue, cross bridges form between actin and myosin and pull them closer together.

E N I L N O S U W O L FOL

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A lot of people go to the gym week after week, month after month, but don’t really have much to show for their efforts. Sometimes it’s because they pretty much do the same old one dimensional exercises which don’t stress their muscles enough to stimulate new growth. In this article I’m going to introduce you to a training concept you can use to really stimulate new arm growth. In fact with a bit of thought, you can use this concept on every body part to get some really good gains. When training arms, or in fact any body part, there are a few key things I find will really help you focus on getting a great workout every time: 1. Range of motion: Generally speaking, range of motion refers to the distance and direction a joint can move to its full potential or full extension. For example, in a bicep curl, the full range of motion is from a fully straightened position to a fully contracted position where your forearm is hard up against your biceps. When training I always recommend working through a full range of motion to try and stimulate maximum muscle recruitment. 2. Time under tension and control: If your goal is to build bigger muscles then the time for each set should be at least 40 seconds. This is the least amount of time for each set. You can actually use up to a maximum of up to 70 seconds per set, but no more as if you are exercising this long you are not really stimulating muscle growth – rather you are stimulating muscle endurance. The length of time you take will be a bit personalised because everyone’s muscle make up is different. You may have a lot of fast twitch fibres, which means you can exercise for a shorter time and get a full stimulus for growth. If you have more slow twitch fibres you will need to keep the muscle under tension a little longer to really stimulate growth.

Arm Training To The Max 60

with Rohan Reid

So let’s say you are doing a set of 8 reps. That means you should take at least 40 seconds to do the 8 reps. Broken up that would mean each rep should take 5 seconds to execute. I would recommend 3 seconds to lower the weight, no pause, 1 second to raise the weight and 1 second to rest at the top of the movement. If you used 60 then it would mean 7 seconds per each movement (up and down), broken up it would be 4 down and 0 pause, 1 raise and 2 top pause. Now you don’t have to get your training partner to have the stop watch going during your workout, simply count these numbers in your head during each set and you’ll soon get in a rhythm. 3. Points of flexion and angles: Multi-angular training is where you use several different exercises per body part to work different parts of the same muscle. A lot of trainers do this incorrectly. They will do bench press and then dumbbell bench press. This is essentially the same thing, you're still hitting the muscles from the exact same angle so you won’t stimulate growth right across the muscle. You will get much better development if you use other exercises that hit your chest in different ways like incline presses, dumbbell flyes and dips.

...................................................................................................................................... It’s interesting to note that women in general have a higher pain tolerance than their male counterparts. Something to do with giving birth I understand. But for this very same reason, women can endure the suffering of really hard training, pushing themselves to the absolute limit even more than many elite level male athletes. Now we all know that there are many biological and physiological differences between males and females, but when it comes to exercise and training, whatever works for males will also work for females.

Let’s look at a typical scenario of a guy and his girlfriend, they decide to get in shape, so they go and join the local health club together. It’s interesting to see that most health clubs will steer the guy towards a more weight training based program, while the girl will usually be pushed towards more cardio based training like Zumba classes, spin classes and so on. Why is this? What usually happens is that during an initial assessment, both new members are asked about their goals, and generally most guys will say they want to build muscle, while girls want to lose weight. And traditionally, weight training is used to build muscle, while cardio is used to strip body fat and lose weight. Sound familiar so far? The funny thing is that the science of weight loss, especially for women suggests that this approach may have it all wrong, and that weight training is really the golden bullet most women need to achieve their goals. There is a catch however. Weight training for women will actually build muscle, which is usually referred to in women’s magazines as toning or firming muscles. This often scares women who think they will end up with big bulky muscles and an odd shaped body. The reality however is actually quite the opposite. You see, women have a much reduced ability to build serious muscle mass compared to men because they don’t have the same hormones that men have. What most hard training female athletes end up with is lean well shaped and sexy body, and very rarely do they end up bulky or muscle bound. The other reality about building muscle, especially for women, is that they have to train hard, I mean really hard, with heavy weights, very consistently over a number of years to build significant muscle mass. So if a girl shies away from weight training because she’s worried about bulking up, unless she’s training super seriously for many years, she will have very little to worry about. In fact, even if she does train really hard for many years she will probably end up with a leaner, athletic and shapely body!

Now the really great thing about muscle is that it burns fat, day and night. Muscle is like a furnace and the more muscle you have the more fat you burn. So it’s in your interests for both health and looking good, to have more muscle, whether you’re a guy or a girl. Girls who can add a bit more muscle to their body with a well structured training plan will ultimately be leaner, healthier and look great. OK, so if a girl is not just interested in being bone thin, and would rather have that leaner athletic look, what should she do? Well in the case of our couple before, the girl should be following a program that is much closer to her boyfriend’s. That means weight training – bench presses, lat pull downs, leg presses, shoulder presses, bicep curls, etc., all of the staple exercises of any serious bodybuilder. And of course, some cardio is also important, but weight training should be the main focus. This might sound all sound a bit daunting to any females out there who are about to join a health club to lose a bit of weight and tone up, but trust me, we’ve seen the dramatic body changes in girls that only weight training can bring – and it’s well worth the effort!

Nutrition for Female Trainers So now we’ve established how girls should train to get in great shape, what about diet? Well the number one mistake we see most girls make when they start training seriously with weights, is they don’t eat enough protein. In fact, many girls eat very little protein by sticking to a spartan diet of salads and fruit. This type of low protein diet usually results in trainers getting rundown, and with low energy for their training or everyday activities.

“ Science shows us that Protein Supplements will dramtically improve your recovery ”

Like your male counterparts we simply advocate a balanced nutrition plan with an emphasis on quality protein foods to help you recover fully from your training and rebuild your trained muscles. Let start with the basics for any keen trainer, and this applies to both males and females:

Carb Blockers

Several plant derived nutrients have been shown through studies to alter the way your body metabolises carbohydrates. Three of these nutrients are: • Hydroxy Citric Acid (HCA ) - is derived from the Asian fruit Garcinia Cambogia. This nutrient inhibits the process that converts and stores excess carbohydrates as fat on your body. HCA can reduce fatty acid synthesis for several hours following a meal. • Phaseolamin - is a natural nutrient derived from white kidney beans. It acts to block the digestion of starches like bread, rice and potatoes in your digestive tract. This results in less starch breakdown, therefore, less carb absorption. • Green Coffee Extract (GCE) – acts in 2 ways to regulate Carbohydrate metabolism: 1. GCE inhibits absorption of glucose in the small intestine; 2. GCE inhibits production of glucose by your liver. Less Glucose absorption and less Glucose Production mean less fat deposits. Fat Metabolizers The following nutrients increase your body’s ability to metabolise fats: • L-Carnitine – is an amino acid that transports circulating fatty acids into the “mitochondria” of cells. Mitochondria are the engine room of cells where all the energy for your body is produced. An adequate supply of L-Carnitine is essential for optimal energy and maximum fat burning • Inositol and Choline – help move fats from the liver, into the intestines where they can be used more effectively for energy. • Green Tea - contains powerful antioxidants called catechin polyphenols that are responsible for many of the health benefits of green tea. One of them in particular, epigallocatechin gallate (or EGCG for short), has been found to stimulate the metabolism and accelerate fat burning.

The ingredients in Maxine’s Burn Protein Shakes include: Proteins The formula is high protein (85%), low in carbs and fat, and is soy free. The protein blend used in Maxine’s BURN contains: • Whey Protein Isolate - nature’s most bio-available protein. WPI is derived from milk and is highly purified. It is widely recognised by elite athletes and sports scientists as the pinnacle of proteins for building and toning human muscle. For the woman athlete or trainers, WPI is the ideal protein for shaping and toning. • Whey Protein Concentrate – a high quality protein derived from milk that contains special protein segments called “peptides” that have valuable health promoting properties including boosting your immune system and stabilizing hormone function. • Calcium Caseinate – another unique dairy protein that plays a special role in controlling your appetite. After ingestion, this protein forms a slow digesting gel in your stomach that gives you an ongoing feeling of satisfaction so you won’t feel hungry – the ideal protein to help your willpower while watching your kilojoules.

• Dairy Calcium – studies show higher intakes of this mineral complex reduces fat absorption from the gut, which results in weight loss. Dairy Calcium is also essential to help maintain strong healthy bones. • Zinc – is a regulator of the hormone Leptin, which in turn stimulates another hormone Cholecystokinin. These hormones help regulate your appetite to stop you from over eating.

my Arnold ellena classic reidie adventure Ellena Reide is one of Australia’s top female IFBB figure competitors and has been a MAX’S Athlete for several years. After winning a string of Australian titles Ellena Qualified to compete in one of the world’s most prestigious Figure - events The Arnold Classic in the USA. This is her story.

I’ve always loved exercise. Growing up I wanted to be an aerobics instructor, lean, fit, healthy and sexy. I’d never really thought about bodybuilding. In fact, I had the misguided perception that female bodybuilders were unfeminine and unattractive. How perceptions can change! I’d never really heard of the The Arnold Classic until I started getting serious with my training around 2006 / 2007. I had not competed as yet but my eyes were being opened to the glorious world of figure competitions. I remember seeing photos of some of our Aussie contenders making a long flight over to Ohio and gracing the Arnold stage. It’s then that I promised myself it would be me up there one day, that was my dream. This type of commitment gave me some real purpose to my training. I trained hard and consistently, I watched my diet, I committed my whole life to getting to the Arnold. The only real way to qualify is by winning the national title, which was my immediate goal. I competed regularly for the next 3 years and had some good successes along the way. After a number of attempts at the IFBB Nationals I finally got the break I was looking for – I won my division. I was a very happy girl! But better things were to come. Not only did I win my division, I went on to win the overall Australasia/Intercontinental title. That’s usually the catalyst for qualifying for the Arnold. I was sure I would finally receive that gold ticket to Ohio. It would be a dream come true. It was a nervous month before I was officially asked to compete at the Arnold. You couldn't wipe that smile off my face for weeks. So much was happening in my life and all around the same time. My soon to be husband Al and I were getting married in India followed by a 3 week honeymoon, travelling from Northern India through to Southern India. The Arnold curtailed some of those plans. Al had also been invited to compete in Ohio so we decided to cut our trip a bit short to have the last 5 weeks prepping at home. I must say, travelling, getting married and honeymooning whilst dieting wasn't easy, but I was pretty motivated to do well so I stayed on track. We were prepared and stocked up on lots of MAX’S protein and tuna just in case there was nothing suitable. The last 5 weeks seemed to go by like 5 minutes. I was up at 4.00am every morning doing cardio before my 6am client, training in the afternoon and more cardio after my last client in the evening.

I was so nervous for the pre-judging. Being in a room with over 300 women hair spraying themselves to glory and re-applying there lipstick is not my ideal evening, thankfully Al was there calming my nerves and preventing me from overdosing on peanut butter. Pre judging almost seems like a dream. I was still a little jet lagged so my sleeping patterns were out of whack. At times I felt beyond exhaustion and I was in a bit of a daze. I was literally on stage, then “BAM”, I was off stage. That's all I remember. Al told me I was in the 2nd call out which meant most likely I would place between 6th and 10th. At that point my brain went into overload. - Did I make the top 10? - Why didn't I make the top 5? It got a bit too much so instead of waiting to hear if I made the top 10 cut I went back to our hotel room to focus on Al who was due on stage for his pre-judging early the next morning. The pre-judging for the men's classes was CRAZY. Every bloke was in the best shape of his life and I had never seen so many potential pro physiques in my life. It was much calmer in the pump up room compared to having 300 women there like the evening before, that was until Al started to pump up and get sugars into his system when the power went out. Poor Neil Gardener was onstage just as this happened. Because it was snowing outside everyone got moved into the foyer. It was weird seeing so many big men in their posing trunks walking around the venue without a care.

“

I was literally on stage, then “BAM”, I was off stage. That's all I remember.

”

Several hours later Al jumped up on stage. The judges took their time judging the men's categories as every class was tough. If you made Top 5 you would be called back the next day for the finals, unfortunately Al missed the boat but he did much better than he expected. The Final for me was 2 days after pre-judging. I thought it would be tough holding my condition however I came back much dryer and was pleased with what I was presenting on stage. I think the extra few days to acclimatise to the US time zone had helped me. Again I was on stage, then off stage. I found out later that the finals weren’t actually judged, you simply got the place you were judged with at the pre-judging. This mean’t I ended up getting 6th. It’s a shame we weren’t judged during the finals as I believe I could have improved a few places. Still, amongst such stiff competition, 6th is a very respectable result. I'm glad I didn't know the places were already awarded as the temptation to go out and have a feed really would have played on my mind knowing the decision had been made.

After the finals it was time to check out the expo. I felt like I was 16 again stuck in the mosh pit at a Metallica concert. It took a long time to get from one side of the expo to the other and most the time you were stuck in a traffic jam. It’s huge and packed with people. Really a great event. Bodybuilding enthusiasts were lining up for hours to get snaps of their favourite Pro's or to get free samples. If you don't mind the crowds you would love the expo. Not only were there supplement companies, but clothing, gym equipment, outdoor training equipment, strong man contests, boxing contests, wacky stores (Such as the forearm factory) and leg ends booths. I just loved every minute of it! My Arnold Classic experience was a dream come true, and it has motivated me to go even better in the future. If you possibly can, I would highly recommend competitors and enthusiasts to get to the Arnold Classic and check it out one day. As a competitor I was restricted to the number of events I could get to however what I experienced will remain one of my favourite events ever. I’d like to thank my husband Al for all his support on this great adventure, plus the team at MAX’S who helped make my Arnold Classic dream a reality.

>> Ellena the Angel

Apart from her busy life as a Personal Trainer and IFBB Figure Competitor, Ellena is also one of the Maxine’s Angels. What is a Maxine’s Angel? The Angels are 3 highly qualified and experienced girls whose role it is to provide advice, tips, motivation and information to help the myriad of female trainers eat right, train right, and think right – all in the name of getting in great shape. And Maxine’s Burn is Aminoactive’s great new range of women’s specific protein designed to help you BURN your fat and tone your body. Ellena in Maxine’s Exercise Angel. She writes a regular online blog on the Maxine’s website, gives tips and advice on Facebook, and also features regularly on the Maxine’s website with great exercise video tips. If you’d like to know more about Maxine’s Angels or Maxine’s BURN, check out the website at: www.maxinesburn.com.au

www.maxinesburn.com.au

R.I.P Sam Mitchell

October 2011 was a very sad month for everyone here at MAX’S. We were all shocked to learn that our much loved Queensland Sales Manager, Sam Mitchell, had suddenly passed away after a short illness. Viewers of Muscle TV and Queensland Bodybuilders will probably be familiar with Sam as he had been featured in Series 4 of Muscle TV and recently won the 2011 WFF Queensland Title and finished runner up at the Australian Titles. Ironically, Sam had written an article for this Edition of Muscle News and we weren’t sure what to do after his untimely passing. But after talking to Sam’s beautiful fiance Sarah, and his parents Dave and Libby, they were happy for us to publish the article as a tribute to Sam. Sam’s passing has left a big hole in our hearts. RIP Sam. Here is your article.

“

I usually train 4 to 5 days per week

”

My alarm blares loudly at 5:00am every morning, which is not so bad for all those people north of the border, especially throughout the summer months when the sun is up early. After occasionally hitting snooze a few times my fiancé Sarah usually gives me the nudge I need to get up and get ready for the gym. I start my morning with a bowl of cooked oats, a chopped banana, 2 scoops of MAXS reload and 5 grams of Cre8 Carnage at 5:10am. This meal remains the same all the way up to competition. I arrive at the gym at 5:50am to meet my training partner Mark for a 6:00am session. Typically we train for 45 minutes to 1 hour and like to keep the rest short and the intensity high.

Once home I put on the rice cooker, get out a few bags of frozen veggies, and chop some meat for the pan, before separating all my meals for the day. I have this down to under 30 minutes. In between cooking I squeeze in a shower, feed the dogs and have a run around with them in the back yard. I also spend some time with myfiancé before she usually heads off to the gym with a girlfriend at this time. When all the cooking is done I sit down and check my emails and by this time it’s usually about 7:45am. I send through any orders to the office that may have come through overnight and start planning my phone calls and travel plans for the day. At any one time I may be driving up or down the coast, or somewhere throughout south- east queensland or planning a trip to central or northern queensland. Even when im out of town my routine is fairly similar, and a quick trip to coles can have you stocked up on all the rice, tuna and veggies you need to keep up your nutritional goals. The key is preparation and planning. Having some Shake ‘n’ Takes or protein bars handy is also a great way to cover any emergencies. A typical day would involve travelling to visit clients, talking to store owners, managers and their staff. I’ll be filling them in on the latest news from MAX’S, maybe about new products, store promotion ideas, or maybe working out some deal. I’m often training new staff about MAX’S Products or just generally giving them a hand with stock levels or selling advice. My clients are quite varied, from very knowledgeable, to some who aren’t so up to date, so I need to focus on different things in every call I make. And in the world of MAX’S there’s always something new happening, like a new series of Muscle TV, or the awesome MAX’S Muscle Up Challenge which seemed to really capture plenty of interest, so it’s great to get out and about and spread the news. The great thing about this industry is everybody is health minded so having one of my pre-prepared meals with a client and talking ‘shop’ can be commonplace. There are also the times when you are stuffing down cold tuna, rice and half frozen vegetables in a shopping centre carpark whilst typing some emails or sending off orders to the office. That’s just part and parcel of fitting everything in throughout the day.

Typically I get home around 5:30pm after fighting peak hour traffic and Sarah and I will take our beloved dogs Summa (a chocolate Labrador) and Rufus (a blue English Staffordshire bullterrier) for a walk. This can also double as some cardio if there is a competition coming up. After that we usually relax at home with the puppies and watch a movie whilst having some dinner. This may be fish and salad and steak and veggies, or for a treat, maybe pizza on the weekends. When I’m not preparing for a show and I’m trying to grow I’ll have 2 scoops of MAXS Nitetime and a bowl of ice-cream and fruit salad. This is a great treat, replenishes my energy, gives me plenty of slow digesting protein so I grow while I sleep. When I’m preparing for a comp my last meal will always be a fresh piece of grilled salmon with some bok choy, and this will be at about 9pm. I have this meal most nights and all the way up to the day of the show. The last night I’ll simply add plenty of carbs so I come on stage looking my best.

So by 10pm or so I’m pretty tired most nights so I hit the sack, knowing that I’m up again tomorrow at 5am to do it all again. It takes a fair bit of dedication and organising but I wouldn’t have it any other way, because I love my lifestyle! Even if you’re not competing, this type of lifestyle and dedication will reap you great rewards. My advice to all trainers is to train hard and eat well during the week when you can stick to a routine a little easier. Then on weekends and holidays, relax a little and enjoy your food and social life. Obviously, moderation is the key here – you don’t want to totally undo all your good work during the week by going over the top on weekends. This way you will find a healthy work/training balance and most likely achieve your training goals.

Building Back Width Back training is one of my favourite workouts, I really like working the big muscle groups. Building a big strong back is also a fast way to add real size to your frame so if you are a young guy starting out, hard intense back workouts can really pack on the weight. In my recent training I’ve been concentrating on building a bit more width to my back. I use quite a few different exercises when I train back, and mix them around a bit from week to week so my back doesn’t get used to the same workout all the time. I find this a great way to keep growing. In this workout I’m going to show you a routine I’ve been doing recently to bring out a bit more back width, I hope you like it. To warm up I usually jump onto the lat pull down machine with a reasonably light weight and just rep out, down to my upper chest, with a light weight and a medium wide grip. After 2 – 3 sets of about 15 – 20 reps, I’m feeling warm and ready to go. Here’s my back widening routine:

Pull Downs Supersets Stiff Arm s and Lat Pull Down

th really hits your lats wi eat little superset. It gr s thi st th Fir wi p. m off rt pu sta I lievable ts and gives an unbe en em ll ov pu m d t an en t, fer igh dif 2 eavy we art with a medium-h St . ns in ow til lld un t pu se lat ch off weight ea chest. Increase the t down to your upper ight down on your las we the can just get u yo ts ng se ini 2 tra t ur las yo ur t yo can ge ) for 8 – 10 reps. You couple of reps (pic 60 this type of intensity as re he a bit of help u yo e giv to er rtn pa ove to the stiff arm hard. Immediately m cle us m the s hit y reall machine, keep a away from the Lat ing nd sta s, wn do pull ent is from the roe sure the only movem ak m d an , ck ba ht straig for 8 – 10 reps. lders. Once again, go ou sh ur yo gh ou thr tation olled, not loose and be steady and contr ld ou sh t en em ov m This Count to 4 as you feel this in your lats. y all re ld ou sh u Yo . jerky ns. I like to do 4 – 4 as the weight retur d an wn do t igh we pull the to my next exert rest then move on or sh a ve ha ts, rse 5 supe cise.

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that you can use with a pull down machine s ha m gy y er ev t No good exercise to iso have, this is a really y the if It t . bu on , oti nd m ha of e e on full rang and work it through a late your lat muscle get a great stretch in d an cle on the mus us foc u yo lps he y all re hard contraction in while getting a really ion sit po d de ten ex the arm for 8 – 10 hard . I start off on my right ion sit po ted ac ntr co the you pause for a my left. Make sure to ge an ch n the , reps ueeze hard for a hed position, and sq etc str the in t en mom ally intense workout, ted position. For a re ac ntr co the in t en mom no rest and bang arm to the other with e on m fro ge an ch simply s piece of equip! If you don’t have thi ler kil a it’s – ts se r out fou rform one arm pullod alternative is to pe go a , m gy ur yo in t men ting the lat pulldown machine by substitu lat al rm no a on s down ed handle. bar with a single hand ng back I might y intense. After traini all re t bu t or sh – it schedule. That’s ut, depending on my rko wo s ep bic a to on move ually it’s three a MAX’S Shake, us e tak s ay alw I in tra After I water mixed with o Xtreme banana in Pr r ine Ga s as M of scoops Carnage. a teaspoon of Cre8 Give it a try!

100% Hydrolysed

Whey Protein Isolate The Dilemma - How to get maximum amino acids into your muscle immediately after workouts? The Solution – Take MAX’S Reload in the change room straight after training! MAX’S Reload is 100% Hydrolysed Whey Protein Isolate – the fastest absorbing and highest quality protein you can get. Because it is pre-digested, it will immediately target your trained muscles for maximum gains. It is ideal protein for building lean muscle in serious bodybuilders, strength athletes and elite level 90% PROTEIN

1%CARBS

0.7%FATS

• Pure Hydrolysed WPI • Glutamine Peptides & Taurine • Arginine Alphaketoglutarate Sam Mitchell commenced working for MAX’S in 2005 after finishing his University Studies in Business. Sam joined in a sales role and took over as MAX’S Queensland Sales Manager in 2009. His easy going style and good business brain helped him to become a very successful member of the MAX’S Team. But we won’t just remember Sam for his business ability, we’ll remember him mostly because he was a great guy, a good friend to everyone here at MAX’S and someone who always had a smile on his face and was willing to help.

Keith Ellis – Director, Aminoactive.

• Ultra Low Fat, Ultra Low Carbs

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BU BUY IT: Always purchase meat that’s bright-red in colour. If it has even the lightest tint of brown to it, it has started to spoil. Try to find meat with as little visible fat as possible. Lean minced red meat is a good alternative. Look for heart smart or low fat accredited cuts. PRE PREPARE IT: There are many good ways of cooking your meat. Perhaps the simplest and healthiest is grilling, once again with your sandwich press type griller. Preheat a grill to the highest heat setting. Season both sides of meat with salt, pepper and/or a spice rub or marinade. Place on grill and cook 3–6 minutes until cooked to your liking. Other good methods include BBQ and stir fry.

...........................................................................

0 1 p o T

4.Lean Red Meat Lean cuts of red meat are loaded with complete protein and can really help pack more beef on your frame. Red meat is also a rich source of Iron and other essential minerals

NUTRIENTS: A lean 200g steak (raw weight) contains: • 275 calories (1155kj) • 48g protein, • 0g carbohydrate, • 8g fat, • 0g fibre.

5.Tinned Tuna You just about can’t beat tinned tuna for convenience these days. Most smaller and medium sized tins have a ring pull top, so all you really need is your tin and a fork. Coupled with this convenience, manufacturers are now producing an amazing array of flavored tunas that mean tuna doesn’t have to be boring. Tuna is an excellent source of protein and is also a great way to get your daily dose of Omega 3’s, DHA and EPA.

BU BUY IT: Most supermarkets have a big range. Tin sizes are small – around 85 grams, medium – around 185 grams, and large – around 500 grams. For your average bodybuilder, the 185 gram tin is an ideal size, or perhaps a couple of the smaller flavored tins. Keep an eye on the fat content and avoid tuna in oil, choose tuna in spring water as an alternative.

3. Oats This slow-burning carbohydrate makes the ideal breakfast or pre-training carb snack. Why? Two words: energy preservation. When you train hard, stored carbs within muscles, or muscle glycogen, become the chief fuel source. As glycogen levels fall, so does training intensity. By contributing to stable energy levels in the bloodstream, oatmeal prevents a rapid draining of glycogen levels. Oats are also high in very healthy fibre and other nutrients that help with circulation and heart health BUY IT: Oats are very inexpensive. There are many brands available in your local supermarket or health food store. Rolled oats are simply oats that have been partially crushed to break open the grain and allow quicker cooking. Once opened store in a sealed air tight container to keep fresh

PREPARE IT: Stovetop - Add 2 cups to a saucepan and just cover with water. Cook on high until the mixture begins to bubble. Add more water if too dry. Cooks in 3 – 4 minutes. Microwave – add 2 cups to a bowl and cover with water. Cook on high for 90seconds. Remove and stir. Add more water if required then cook on high for another 60 – 90 seconds. Drizzle with honey and add milk to taste. For an extra protein hit, mix your favorite MAX’S protein shake and pour over the top. NUTRIENTS: 2 cups of oats contain:

• • • • •

294 calories 12 g protein 50 g carbohydrate 4 g fat 8 g fiber

2.Egg Whites Until whey proteins came along, egg proteins were the standard by which all other proteins were measured. Egg whites have got a very balanced profile of amino acids and make an ideal muscle building food. An egg-white omelette can turn your breakfast into a power meal to fuel the rest of your day.

BUY IT: When buying your eggs always check the use by date and open the carton to check for cracks or damage. Also, be sure to store the eggs in the refrigerator. Although eggs stored out of the refrigerator won’t necessarily cause illness, they retain their nutritional goodness much longer when kept refrigerated. NUTRIENTS: A 6 eggwhite omelette contains: • 99 calories • 21 g protein • 2 g carbohydrate • 0 g fat • 0 g fibre

PREPARE IT: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands. For this six-egg-white omelette recipe, crack six eggs into a medium-sized bowl. Next, using clean fingers, lightly grasp the yolks, lift them out one by one, and discard. Another way to separate the yolks is to crack the egg in half and tip the yolk from one half to the other over a bowl. When you have collected all the white discard to yolk with the shell. With a fork or whisk, whisk the egg whites with salt, pepper and any of your favourite herbs until well combined and a few bubbles have formed on top. Spray a medium non-stick frying pan with cooking spray. Place it over medium-high heat and add egg whites. After about 15 seconds, reduce heat to medium. Pull in on the edges of the omelette with a spatula and slightly tilt the pan so the uncooked egg runs under the cooked portion. Continue this around the perimeter until most of the uncooked egg disappears. Then fold the omelette in thirds, as if you’re folding a letter to fit it into an envelope. Using the spatula, carefully slide it from the pan to a plate and eat it immediatel immediately. If you’re not dieting hard you can leave one or two yolk in with the whites.

PREPARE IT: You can eat tuna straight out of the tin or combine it with salads, pastas or in sandwiches.

NUTRIENTS: A 185g tin of tuna in spring water contains: • 156 calories (654kj) • 36g protein, • 0g carbohydrate, • 1.2g fat, • 0g fibre.

6.Sweet Potato Muscle can’t be built by protein alone. Carbohydrates provide energy you need to work hard and play hard. Sweet potatoes provide that oomph without overdosing your system with simple, fast-acting carbs. You see sweet potato is a low Glycemic carb, meaning it releases energy over a sustained period to keep you going harder for longer. They’re often used pre contest by bodybuilders looking to fill out depleted muscles, but even if you’re not getting ready for the stage, they’re an excellent part of any dieting or mass-gaining strategy.

BU BUY IT: Sweet potatoes are different to normal potatoes. They have a dark skin and orange flesh and are packed with nutrients. When choosing a sweet potato, make sure it has a smooth, firm skin with no bruises or blemishes. Stick with smaller or medium-sized sweet potatoes, which tend to taste better than jumbo ones. PREPARE IT: Preheat oven to 180°C. Scrub the potato under cold water using a veggie brush, making sure to remove all dirt. Pat it dr dry, then prick it 5–6 times all over with a fork. Bake for approximately one hour for an 280gram potato. Pierce with a fork to check if cooked. It should be soft. Alternatively you can microwave on high, 6 – 8 minutes for one medium sweet potato. NUTRIENTS: An 280 gram sweet potato contains: • 260 calories, • 5 g protein, • 60 g carbohydrate, • 1 g fat, • 7 g fibre.

7.Broccoli Chicken breast and broccoli is the staple dish of many bodybuilder’s dieting to get into contest shape. Why broccoli? While broccoli is high in fibre and minerals, it also contains a special class of naturally occurring nutrients called Indoles that really helps any aspiring strength athlete. Indoles works to suppress estrogen, the "female hormone" that can make the body more efficient at storing bodyfat. What male bodybuilders don’t know is they do produce small amounts of this hormone. By keeping a lid on excess estrogen, fat loss becomes easie easier. Broccoli is available year-round, and is also packed with cancer-fighting phytochemicals and is a great source of fiber. BUY IT: Available widely in supermarkets and green grocers, make sure you choose broccoli that is firm and uniformly green. Don’t choose broccoli that has started flowering or turning yellow. A good variation is Chinese Broccoli, which is great in Asian style stir frys.

PREPARE IT: Cut your broccoli up into smaller stalks and head. Broccoli is great raw in a salad or cooked in with a stir fry. When cooking, the best way to preserve its nutrients is to steam or microwave until just softening.

NUTRIENTS: 1 cup of steamed broccoli contains: • 56 calories • 6 g protein • 10 g carbohydrate • 0 g fat • 3 g fiber

9.Flaxseed Oil Flaxseed Oil is extracted from crushing or ‘cold pressing’ pressing flaxseed, also known as linseed. Flax seeds contain Essential Fatty Acids (EFA’s) including high levels of the important omega 3 fatty acid called alpha linolenic acid (ALA). Studies have proven the great benefits of omega 3 fatty acids including lowering cholesterol levels and blood pressure which helps reduce the risks of heart disease. Omega 3’s have also been shown to protect against certain types cancer. Athletes and bodybuilders can benefit significantly from of cance Flaxseed oil since it helps build and maintain muscle cells and prevent inflammation of joints. Flaxseed oil also stimulate the metabolism of brown fat cells which increases fat burning, increases energy levels and shortens muscle recovery times fter hard training. BUY IT: Flaxseed oil usually comes in a bottle and is available in most good health food stores. Make sure the Flaxseed you buy is stored in a dark amber bottle that is kept refrigerated and away from strong light. Store Flaxseed in your refrigerator and make sure you seal the bottle well. Flaxseed is also available in capsules USE IIT: You can use Flaxseed oil as a dressing on salads mixed with balsamic vinegar. Flaxseed can be added to your protein shakes and drizzled over savory or sweet food. Use flax seed oil in your cooking instead of other oils. Many cereals and some baked goods contain flax seeds so check labels. Another option is to use flax seed flour to use in your baking. You can even make pancakes from those seeds.

NUTRIENTS: 1 tablespoon (5g) of Flaxseed oil contains: • 45 calories (190kj) • 4g of Essential Fatty Acids including: o 2750mg of Omega 3 Alpha-Linolenic Acid (ALA) o 850mg of Omega 6 Linoleic Fatty Acid • 0 g protein • 0 g carbohydrate • 0 g fiber

.... .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .... .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. ........................ 8. Brown Rice Brown rice is the bomb! Why? A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. When brown rice is further milled to remove the bran and most of the germ layer, laye the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain - a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients. Brown rice as an excellent source of manganese, and a good source of the minerals selenium and magnesium. It is also a good source of vitamin B1, B3, and B6, manganese, phosphorus, iron, dietary fiber and essential fatty acids. It also has a pleasant nutty taste which improve the taste and texture of many dishes.

PREPARE IT: If you are going to cook rice often, a good rice cooker is a great investment. They cost about $40 and make cooking rice simple. Just add rice and water, turn on and 20 minutes later you have perfectly cooked rice. Alternatively, you can cook rice on the stovetop or in your microwave. Check the direction on the pack. One cup of uncooked rice swells to over 2 cups after cooking. NUTRIENTS: I cup of uncooked brown rice contains: • 236 calories (988kj) • 5 g protein • 43 g carbohydrate • 4 g fat • 3 g fiber

BUY IT: You can buy brown rice from your local supermarket. Buy a good quality brand and if you buy in larger quantities, it’s very economical. Store you uncooked rice in a sealed container.

BODYBUILDING MEAL IN A BAR * * 34 grams Carbs * Ideal for after training * Tastes Awesome 31 grams Protein

www.maxs.com.au

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Vale Luke Wood In august 2011 we were saddened to hear of the sudden passing of Luke Wood. Luke was not only a sponsored athlete of MAX’S but also a very close and respected friend of our company. Luke joined the MAXS team in 2004 and remained an integral part of our company right up till his unexpected passing. Luke’s bodybuilding achievements have been well documented, and needless to say he was one of the greatest bodybuilding champions Australia has produced. The youngest bodybuilder to win the prestigious Mr Australia title at only 19 years of age along with the youngest ever bodybuilder to be granted an IFBB pro card, rates as some of his many achievements. Luke’s physique was truly world class as he mixed it with the top bodybuilders of the modern era. Luke carried the IFBB pro card with great distinction and regarded it as a badge of honour whenever he travelled throughout the world. He always presented himself as both an ambassador for the IFBB and also for the sport of Bodybuilding. Luke was totally committed to the sport and his loyal fans loved him for his passion. Both in and away from bodybuilding Luke was a true gentleman his engaging smile, warm personality and friendly nature. He was always happy to offer advice, sign autographs or pose for a photo. His friendly nature resulted in many friendships and fans that supported him both here in Australia and around the world. I personally had the pleasure of spending a considerable amount of time with Luke over the years which was always enjoyable and rewarding. Luke loved bodybuilding, he loved training, and he loved competing. We have dedicated this pictorial to celebrate Luke’s life. I speak on behalf of everyone that knew Luke to say you will be sadly missed but never forgotten, we are all the richer for the experience of knowing Big Luke Wood. Rest in Peace my friend.

Keith Ellis

Protein powders can be a real help to Hard Gainers, but you must choose the right type. To help gain weight and build muscle, 2 – 3 of your daily meals can be a protein shake. Ideally you should be looking for a “Weight Gain” style formula that combines slower digesting proteins with slower digesting carbs. Like food, different proteins have varying rates of digestion and absorption. How do proteins rate? The chart below will give you the basic properties of the common protein types:

By Paul Kirkham BSc

Trainers with faster metabolisms are often referred to as “Hard Gainers”. You know the type, the thin, wirey and lanky guys who have to run around the shower to get wet. They can eat truckloads of food and never put on weight. Some people, including most women, would love to have this type of metabolism. But if you’re training to build muscle and pack on weight it can be a real problem. We get many inquiries from younger thinner guys who are trying to build themselves up for sports like AFL football or rugby and are continually frustrated by their lack of progress. If you have this type of metabolism then you must be doubly vigilant with your diet and training if you want to build size. Getting enough of the right nutrients is vitally important for hard gainers.

This includes wholemeal and wholegrain breads and cereals, plenty of fruit and vegetables and wholesome carbohydrates like pasta and rice. Carbohydrates are very important for hard gainers. To build muscle and add weight, plenty of quality carbs are Our general rule of thumb for ordinary needed. Another important point to trainers is to consume 1.5 – 2 grams of consider is how fast different types of food digest. Hard gainers need to protein and 4 – 5 grams of carbs per kg choose slower digesting foods to give of body weight every day. But hard your body the opportunity to get nutrigainers usually need more than this. 3 - ents out of the food. 4 grams of protein and 8 - 10 grams of carbs per kg of body weight is often needed if you are serious about adding size. That means if you weigh 70kg, you should be getting more than 210 – 280 grams of protein and 560 – 700 grams or carbs every day.

Faster digesting food passes through your system quickly which means you often don’t absorb enough nutrients (protein, carbs, fats and other micronutrients) to get good muscle building results. What exactly is slow digesting food? Foods in there more natural state tend to digest more slowly. Highly processed or refined foods tend to digest quickly and don’t usually help build muscle.

Most trainers can’t consume more than about 40 grams of protein from one meal so you need to aim for at least 6 meals containing a good serve of protein and carbs. A 250 gram serve of uncooked steak, fish or chicken breast contains about 50 - 60 grams of proteins, so 2 – 3 serves of this type of food combined with good quality carbs is a great start. What do we mean by quality carbs? We mean un-processed carbs and carbs closer to their natural state.

If you have a faster metabolism, your main protein supplement intake should come from the slower digesting proteins to allow you system to absorb maximum muscle building nutrients – WPC, Ca Caseinate and Micellar Casein. There are lots of weight gain protein formulas around that contain fast acting WPI which are great if you have a normal or even a slower metabolism. But if you are a hard gainer with a faster metabolism and find it hard to put on weight and muscle, fast acting proteins are not the right choice. These fast acting proteins, like WPI, are assimi assimilated too quickly and only stay in your system for a short time, often less than an hour or so, which is too short to get real benefit and maximise muscle growth. MAX’S have developed a weight gain formula specifically to help hard gainers put on weight and muscle. Muscle Builder SRT combines medium digesting Whey Protein Concentrate with slower digesting Calcium Caseinate and Micellar Casein, plus a blend of carbohydrate polymers and smaller molecular weight carbs with varying Glycemic Indices to give you hours of sustained release muscle building nutrition.

2 – 3 serves of a good quality weight gain protein powder that combines protein and carbs is also an excellent way of getting more quality protein in your diet.

By: Fred Liberatore

So what is your Goal?

As a Personal Trainer I often see this area neglected, and whilst I understand that most elite athletes who have very high cardiovascular endurance such as swimmers and marathon runners do not display big, full and shapely muscle, they are usually very lean with good muscle definition. So I got thinking “do the same principles that apply to long distance runners apply to bodybuilders, and what kind of cardio program should a bodybuilder include in his or her training routine?” Well if building muscle were the only facet of a bodybuilder's training, the ideal amount of cardio for a bodybuilder would probably be zero. That’s because the more cardio that you do, the more muscle tissue your body will break down for energy as it becomes depleted of fat and glycogen. Yet the sport of bodybuilding is judged not only on how much muscle you can build, but also on how lean you can become. So it’s a balance – maximum muscle, but staying lean to show that muscle off. I do on rare occasions come across some genetically gifted people that can simply lower their calorie intake through dieting and get ripped without doing any type of cardiovascular exercise. For the rest of us who have to work our butts off on cardio equipment, cardiovascular training is necessary to achieve a lean and ripped physique. Nonetheless cardio is beneficial for not only losing weight and becoming ripped, especially when you want to show off that hard earned rig, but also it is most importantly a great tool in building the heart, which is obviously is one of the most important muscle in our body.

Is it to possess a ripped and lean body while adding any substantial amount of muscle mass, or even drop a few sizes, or perhaps show that ripping 6 pack for summer. If this is the case then I recommend cardio should be performed at least 4 times a week to eat away at your stored and unwanted body fat most effectively! Here are some important tips you should know about cardio:

1. Timing - It is most effective to perform your

cardio session when you first wake up in the morning, on an empty stomach. Why? Because during the night your body uses up quite a lot of your stored glycogen, so when you exercise in this state your body will tap into its fat stores for energy, because it’s carb stores are low. The result, you burn more fat.

2. Intensity - for cardio is defined as the per-

centage of your maximum heart rate used while performing a particular exercise. To burn fat most effectively, you want to try and hit approximately 65% of your maximum heart rate. This is known as the ideal fat burning zone. To determine your maximum heart rate, subtract your age from 220 and multiply it by 0.65. This will be the ideal number of heart beats per minute to maximize fat burning benefits from your cardio. Ideally you should train with a heart rate monitor which will help you maintain the right level of intensity. If you don’t have a heart rate monitor, simply take your pulse for 30 seconds, then double the reading to get your beats per minute. Repeat every 5 – 10 minutes to ensure you are maintaining the right level. At this level you should still be able to talk comfortably but it will be a reasonable effort.

When I was in my teen’s and mid 20’s I used to do cardio and go all out for hours on end. I soon developed shin splints and other injuries that were very painful and ended up curtailing my training. But as I got older, and wiser, I learned that this is not the way to reap the best results, so please don’t make the same mistake I made back then. Keep your sessions under an hour and regular for best results and keep injuries away. Performing cardio at a fat burning rate is very beneficial to your body both physically and mentally. So if you truly want to be a shining example and the envy of your friends this summer do cardio training, it is great for your health and, as an added benefit helps build discipline and character.

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Recovery is the key to Maximum

Growth By: Paul Kirkham BSc

Recovery is a pretty complex subject but the very first thing you need to understand about building muscle is:

You grow muscle while you rest, you don’t grow muscle while you train! This is very important to understand. If you don’t allow your muscles to recover after each workout, you won’t build muscle. So your ability to recover after every workout is extremely important if you want to build muscle and pack on size and strength. “OK” you’re thinking, “I’ll just take a week off between workouts then I’ll really grow!” Well unfortunately that won’t quite work either, because you need to stimulate your muscles a little more regularly than that to make improvements. By regularly, that could mean twice a week for some trainers, twice every 10 days for others or maybe 3 times per week if you have the right metabolism. It’s all about finding that optimum level.

The Key Aspects of Recovery

The good news is that recovery is something that you can really manipulate, no matter what body type you are or how fast or slow your metabolism is. And if you make sure that you do the right things to help your body recover properly you will be able to train harder, more often, and grow more muscle between every workout.

1. Rest

The number one healer is rest. When your muscles are inactive or only used for light activity is when they can repair themselves. If they are sufficiently stimulated by hard training they will repair themselves and grow a little bit bigger and a little bit stronger if they are allowed to rest.

If you’ve been training for a while you’ll probably have seen some people around your gym who have made amazing progress, while others just seem to stay the same, week after week, month after month. These trainers who seemingly make little progress are sometimes some of the hardest trainers – they are always working out, training hard, seemingly doing the right things. In fact, you may be thinking – that sounds like me!

What is the difference between trainers who can pack on muscle and those who can’t. Well in many cases it’s simply genetics. Some lucky people are born with a body type and a metabolism that’s predisposed to building muscle, while many other mere mortals have to battle away for months and sometimes years just to add a kilo or two. But in many other cases there are other issues that are holding trainers back from making good gains. One of the biggest problem many trainers face who aren’t making gains is they are not allowing their body to recover enough to grow.

So the idea here is to train really hard and push your muscles beyond their normal limits, then allow them sufficient time to recover and grow in response to this overload stimulus. When you do this for weeks, months and years the result is bigger stronger muscles. Sleep is the best type of rest and is the best muscle growing time you have. So if you want to recover and grow, get plenty of sleep. 7 - 8 hours per night is minimum, but if you can slip in a nap during the day, you will recover even faster and be able to train sooner or harder at your next workout. If you don’t have enough rest between workouts or your lifestyle, sport or work means you don’t fully recover before your next training session, you can become overtrained. In the short term overtraining is not a bad thing as long as you allow yourself to fully recover every 2 weeks or so. But many athletes are chronically overtrained because they never let their body recover fully, which usually results in muscle loss, re duction in their strength and power, and they can become much more susceptible to injuries and illness Rest is something many trainers don’t quite understand. If your goal is to pack on maximum muscle then you need to understand what are non-restful activities and try to minimise them in your life. Unfortunately this is not always possible. Some activities that will slow your recovery include: • A physical job – like labouring or manual work that requires lots of manual effort • Lots of aerobic exercise like brisk walking or jogging – so if you like to walk for cardio, minimise it to 2 – 3 times per week for 30 minutes maximum. • Other sport training – like AFL football, soccer, rugby, basketball, etc. While you are training or playing your body is not resting and in fact you are probably in danger of losing muscle size if you overdo things because you may never fully recover from all the activity. How do you know if you are fully recovered? Well the first telltale sign is muscle soreness. If your chest is still stiff from your last chest workout 3 days ago – don’t train it again today, take another day or two off. And that goes for every body part. The next telltale sign is general wellbeing. If you are feeling really tired and run down, or you are finding it really hard to get motivated, take another day or two off. Another telltale sign is that your strength levels start dropping. When you are fully recovered you usually feel motivated, fresh and strong. From a scientific standpoint you can monitor your levels by measuring your resting heart rate. The best way to do this is measure your pulse first thing every morning just after you wake up while still lying in bed. Your pulse rate should be within a few beats per minute each day. If you start to see your pulse rate increase by more than about 10%, this is a sure sign that you haven’t recovered well from your training. As an example, if your resting pulse rate each morning is about 60bpm and one morning it increases to 68bpm, this would be a good indication that you were in an overtrained state and need to look at backing off or taking more rest.

MAX’S Cell Repair

MAX’S Cell Repair is a fantastic new formula specifically designed to help maximise muscle recovery. Cell Repair is is the perfect recovery formula for serious trainers. It is formulated fully exploit the 60 minute time window after every hard workout. It is a cutting edge 7 phase system of recovery and growth nutrition:

2. Nutrition

Next to rest, nutrition is the most important aspect to achieving optimum recovery. Nutrition for recovery doesn’t just depend on what you eat straight after your workout. It’s actually very dependent on everything you put into your mouth every day. So let’s start with the basics of bodybuilding nutrition. As a bodybuilder your aim with the food you eat is to:

1.Rapid Absorbing Protein System

Cell Repair uses partially and fully Hydrolysed Whey Protein Isolates that start absorbing as soon as they are swallowed. They’re into your bloodstream rapidly to start the various recovery and rebuilding processes at a cellular level. Why partially and fully hydrolysed? It’s all about giving a time release system of nutrients – fully hydrolysed WPI kicks in straight away, partially hydrolysed comes on strong after 15 - 30 minutes. You get a sustained supply of protein for over 60 minutes during that crucial cool down period when your muscles are hyper-sensitive and absorb at their fastest possible rates.

• Provide fuel to power your body for all your daily activities • Provide fuel to power your workouts • Provide nutrients your body uses to maintain good health • Provide nutrients to maintain and repair all of the components of your body including skin, muscle, ligaments, blood, hair, your brain, etc. • Provide nutrients to repair and rebuild muscle after you have damaged your muscles with training To make sure your are achieving all of these goals there are some basic golden rules of bodybuilding nutrition that any trainer should follow religiously if they hope to optimise their development including: • Eat 6 - 8 bodybuilding meals each day • Eat at least every 2 hours • Consume a good protein source with each meal, including lean meats, fish and chicken. Protein powders are also excellent protein sources. • Include moderate amounts of slower digesting complex carbohydrates in your diet like brown rice, pasta, sweet potato and oats • Eat plenty of fibrous and leafy vegetables • Reduce or remove sugars and processed foods from your diet • Include moderate amounts of essential fats like flaxseed, olive oil, and from foods like nuts and avocados • Always consume a fast acting protein and carbohydrate meal immediately after your workout • Drink plenty of water, 2 – 3 litres per day

2.Insulin Spiking Carb System

Now assuming you are following these basics principals, is there anything else you should be looking at nutritionally? The short answer here is yes. The main one you should know about is the short time period just after every workout that is a critical recovery opportunity – it’s very important to understand this. When you lift weights a host of physiological and biochemical interactions begin that mean your muscle metabolism is striving to work at optimal levels. Your muscle cells will be burning stored fuels to produce energy and hungrily absorbing any available fuels and other nutrients it needs from your blood stream to meet the demands you push onto muscles with your training. You can tell when a muscle is in this state, it’s when you are warmed up, feeling energetic, your body temperature increases, and often your muscles will feel full of blood which is referred to as the “pump”. Your muscle metabolism is in high gear. When you stop exercising, this accelerated metabolic state remains for about 60 minutes before your metabolism returns to normal. Studies estimate that your trained muscles can absorb nutrients at up to 6 times the rate of normal muscle metabolism during this period, a fact that no serious trainer should ignore. So you have a fantastic opportunity to dramatically speed up your recovery processes if you can provide the right nutrients to your muscles during this 60 minutes. The key nutrients your body is looking for to kickstart the recovery process are: • Protein is digested to amino acids in your stomach, absorbed and then taken up by muscle cells to repair and rebuild the microscopic muscle damage caused by weight training. • Carbohydrates replenish muscle glycogen stores, your body’s main fuel source for muscle contraction needed to lift heavy weights. But it doesn’t stop there. There are many other important nutrients that can really help optimise muscle recovery.

Fast absorbing carbs are essential after hard training because they stimulate a big spike in Insulin production. Insulin is a key anabolic storage hormone and high levels accelerate the transport of vital nutrients into you muscle cells including protein, amino acids and carbohydrate molecules. Cell Repair combines fast acting Waxy Maize Starch with pure pharmaceutical grade Glucose, one of the highest Glycemic sugars available. WMS is ideal due to it’s molecular structure. It has a highly branched glucose structure, making it a dense form of almost instant energy with a very high Glycemic Index. WMS also has what’s called a low osmolality, which gives it the ability to pass through your stomach immediately and into your small intestine so it can be absorbed fast.

3.Muscle Growth Signalling System

The complex process of muscle recovery doesn’t just rely on protein and carbs. Many other important nutrients including amino acids, minerals, vitamins and plant extracts have been proven to play key roles in keeping your system anabolic. Our Muscle Growth Signalling System includes: • Arginine AlphaKetoglutarate stimulates two key responses that are extremely beneficial for athletes: • L-Leucine AlphaKetoglutarate is the Branched Chain 1. It stimulates Nitric Oxide production (NO) which is a vasodiAmino Acid L-Leucine bonded to an Alphaketoglutarate mollator, it helps blood vessel walls relax and expand to carry ecule. L-Leucine-AKG activates a molecule known as Mammore blood to recovering muscles for better nutrient delivery malian Target of Rapamycin or mTOR which is responsible and removal of waste metabolites for turning on protein synthesis in your muscle cell. • L-Isoleucine and L-Valine are the other two Branched 2. It stimulates the release of Human Growth Hormone, an Chain Amino Acids. These aminos benefit muscle by assistanabolic protein that binds to muscle cell receptors that up ing with clotting and the micro-tear sites of damaged muscle regulates protein synthesis in your muscles. fibres during training. • L-Glutamine and Glutamine Peptides – Glutamine is the • Taurine acts like insulin to regulate the flow of nutrients, particularly amino acids and blood sugars, into muscle cells. most abundant free amino acid in human muscle and plasma Higher Taurine levels stimulate faster uptake for faster recovand is needed at high levels by rapidly dividing cells during proery and growth. Taurine also acts as an anti-inflammatory tein synthesis. Post exercise Glutamine supplementation draagent by reducing tissue damage from micro inflammation in matically shortens recovery times and stimulates higher rates muscles caused by intense weight training, meaning you get of protein synthesis for muscle growth. reduced muscle soreness with faster recovery. • Magnesium and Calcium are two key minerals that are involved in the signalling and regulation of muscle contraction. They must be restored to optimum levels before your muscles can contract at peak power during your next workout.

4. Cortisol Regulating System Heavy training places big demands on your metabolism and can stimulate a large Cortisol response. Unfortunately this protective mechanism actually robs you of muscle and slows your recovery and growth. The Cortisol blocking nutrients help reverse these affects and accelerate new muscle growth: • Phosphatidylserine (PS) has been shown in numerous studies to lower Cortisol levels in response to exercise. It will shorten recovery times to allow you to train with maximum intensity at every workout. A side benefit of PS is it’s ability to improves brain function and mood which will help you attack every workout with maximum focus. • L-Theanine is an amino acid found in the leaves of tea plants, particularly in green tea. Theanine has been shown to reduce oxidative stress and other markers relating to stress response including cortisol and by-products of protein degradation. • Magnesium - along with it’s positive effects on normal muscle metabolism it has also been shown to reduce exercise induced cortisol levels 5. Antioxidant System Increased oxygen uptake caused by the muscle contraction of hard training produces higher levels of damaging molecules, known as free radicals, within your muscle cells and organs. Free radicals are charged and highly re-active particles. They can attack cells walls and other protein structures which can severely compromise your muscle recovery. Your body defends itself from these rogue molecules with anti-oxidants. Your body can make antioxidants but most come from your diet. MAX’S Cell Repair boosts your free radical fighting capacity with a powerful system of antioxidants including Vitamin C, Vitamin E, Beta Carotene, Selenium, Green Tea Extract and Grape Seed Extract. 6. Anti-Inflammation System Hard training induces micro trauma within stressed muscle and connective tissue, which in turn causes micro inflammation sites that delay recovery and muscle growth. Multiple studies confirm that Omega 3 & 6 Fatty Acids have excellent anti-inflammatory action to help limit this inflammation for optimal recovery. 7. Immune Restore System Hard repetitive training can reduce the efficiency of your immune system, making you more susceptible to infections, particularly colds and flu’s. But you can increase your immune response with the right nutrients. Whey Protein Concentrate is the highest immune boosting protein source available. It contains specific immune enhancing fractions including Immunoglobulins, Lactalbumin, Lactoferrin and Lactoperoxidase. Immune function is also boosted with Zinc, Vitamin B6 and Vitamin C and Vitamin D.

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MAX’S Cell Repair is unique. This cutting edge formula is the most potent and targeted Recovery Protein available. It is ideal for hard training bodybuilders to maximise recovery and muscle growth after highest intensity workouts. It is also excellent for any athlete to help maximise recovery after sport or intense training. It will help reduce muscle soreness, help shorten recovery times and support maximum lean muscle growth. It can also be used as a high quality muscle and weight gain formula.

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Other Active Recovery Strategies Apart from Rest and Nutrition, what else can a hard training bodybuilder or athlete do to maximise recovery. Sports scientists have been experimenting with recovery strategies over many years. Here are some tried and tested recovery strategies you may also like to try: Rehydration – Hard training, particularly in hot weather can have an extreme dehydrating effect. Trainers should always drink plenty of water during their workout and also continue to drink water throughout the day to ensure you are well hydrated. Ice Baths – As you know, heavy weight training causes micro trauma or many small tears to muscle fibres. At these small injury sites you experience bleeding and fluid accumulation that actually delays healing. Applying ice or ice bath immersion actually reduces the microscopic bleeding and fluid build up after hard training. Ice baths should be ideally taken within an hour or so of training. Hot Baths – Applying heat helps to dilate blood vessels and increase blood flow. They can be very soothing and help to loosen up tight and tired muscles. While they are a good strategy for recovery, the timing is important. Hot baths should only be taken after your body has completely cooled down from exercise. Any sooner may result in accelerated micro bleeding within trained muscles which can delay recovery. Allow at least 6 hours after exercise before taking a hot bath, but ideally, a hot bath the following day is a better choice. Hyrdotherapy – This is a fancy name that encompasses all water immersion therapies. However science has shown that alternating hot and cold water immersion, called contrast therapy, the day after exercise has a greater beneficial effect than either one in isolation.

Massage – This is a great recovery strategy as it can significantly increase blood and lymph circulation to help flush away accumulated waste products and bring extra nutrients to muscles as they heal. Massage is also an excellent method of releasing shortened or contracted muscle fibres that are associated with muscle tightness and muscle cramps. Massage should be ideally performed the day after heavy exercise. Compression garments – Many athletes swear by their compression tights, sock or overshirts. The theory goes like this: When you apply compression to muscles in a balanced and accurate way, it accelerates blood flow. This gets more oxygen to your working muscles – and boosts your performance. Better blood flow also helps your body to get rid of lactic acid and other metabolic wastes – which helps you work at a higher rate for longer. Plus, improved oxygenation reduces the effects of delayed onset muscle soreness and accelerates muscle repair. So these garments can be used while you train and while you recover. Hyperbaric therapy - This is definitely and advanced recovery method used by elite athletes for recovery and injury management. The theory of Hyperbaric Therapy is that it increases blood oxygen content which in turn accelerates tissue healing in trained muscles and injury sites. It seems to work very well but is out of the realms of affordability for most trainers.

There are other recovery methods around but if you get the rest and nutrition part right you will be 90% or the way to optimising your muscle growth.

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Beef Skewers with Fragrant Rice

Beef the Quality Muscle Builder.. Xtreme Chef Peter Wright

Beef is a great source of protein, but is also chock full of vitamins and minerals. In particular, it is one of the best sources of iron. You need iron for many different things, but for hard training bodybuilders, iron is really important because it is a major component of red blood cells which are responsible for carrying oxygen to your training muscles. So in this edition of Muscle News I have prepared three of my favourite beef recipes to help you build more muscle. All of these recipes are very easy to make and all of them make great main course so you can enjoy as main meals snacks or a lunchbox on the run. The best way to get the most out of cooking and make things easy is to have a few simple kitchen gadgets and pieces of equipment. Cutting food up in readiness to eat or cook is a lot easier with a good quality knife and chopping board so having those makes a good start. As we’ve shown you several times on Muscle TV, a grill and a steamer are two essential cooking appliances. I recommend an electric non stick sandwich type of grill that has a slight slant so any excess fat or oil can run off will help to keep your meals lean and clean. Take a look at www.justcooking.com.au to help stock your muscle building kitchen and take the stress out of your cooking. For any further nutrition or cooking tips you can contact me: peter@xtremechef.com.au. And don’t forget, muscles are made in the kitchen as well as the gym Cheers

Peter

................................................ Spicy Beef Curry

This is a delicious dish that is quick and easy to prepare. These quantities will produce about 4 serves, so you can portion it off, refrigerate and keep it for some of your daily meals. Ingredients • Beef diced – lean, topside or chuck – 1kg • Olive oil – 1 tablespoon • 2 Onions – brown, peeled and diced • Red curry paste – 50 grams • Yellow curry powder – 50 grams • Soy sauce, Sweet – 100ml • 2 cloves garlic – peeled, crushed and diced • Coriander – fresh optional • Water – 500ml • Steamed Rice

One of my favourite recipes and a great way to cook beef. You can make as many of these as you like and refrigerate to make several meals. Ingredients Beef Satays • Lean beef topside, rump, oyster blade cut into 2cm cubes – 1kg • Olive oil – 1 tablespoon • Peanut butter, crunchy – 1 Cup • BBQ Sauce – 2 Tablespoons Fragrant Rice • Long Grain Rice - 500g • Peas, Frozen – 100g • Chickpeas, Canned – 100g • Lemon rind grated finely – 5g • Ginger, grated – 5g • Olive oil – 1 tablespoon • Pepper to taste • Fresh herbs to taste – parsley, mint, coriander Method - Beef Satays If using bamboo skewers soak in cold water to prevent burning when cooking. Place beef evenly on 12 - 15 skewers, Mix together BBQ sauce, Olive Oil and Peanut Butter. Brush half of sauce liberally over skewers then allow to stand for 10 – 20 minutes. Save the other half as a dipping sauce. Heat grill or BBQ or flat pan. When hot, grill satays evenly on all sides until cooked to your liking, the better cut of meat the less cooking required. Method – Fragrant Rice Steam rice in a rice cooker, or boil in boiling water until tender. Remove peas from freezer and place in a strainer with chickpeas, rinse under cold water for a few minutes. Add finely grated lemon rind and finely chop ginger In a deep sauce pan add oil and heat over a medium heat, when hot add peas, chickpeas , lemon rind, ginger and season with pepper, cook for a few minutes. Add steamed rice to pea mixture and stir well. To Serve Place rice in a bowl and add skewers on top. Garnish with fresh herbs and serve with the remaining satay sauce. Options Great for quick meals and for eating cold in a premade lunch or snack. Beef can be substituted for chicken and if you like hot and spicy add some fresh chilli to the peanut butter and BBQ sauce mix. Chill leftovers as fast as possible as this makes a great snack or meal during your day Rice can be substituted for short grain or brown rice.

........................................................................................... ...................... Method In a bowl add diced beef, red curry paste, curry powder and mix well, allow to stand for 10 minutes. Place an oven proof deep pan on the stove and heat oil, add garlic, diced onions and cook stirring with a wooden spoon until onion is tender. Add beef, turn up heat to full, keep stirring until beef is lightly browned. Now cover beef with water, stir again and cover pan with either a lid of tin foil and place in a medium oven for 60 - 80 minutes until meat is tender To Serve Serve on steamed rice and sprinkled with fresh coriander Accompaniments include pappadums, baked pita bread cut into triangles and baked in an oven, mango chutney, fresh cut chilli, or plain yoghurt. Options Beef can be substituted with chicken, just reduce cooking time and for a richer version replace half the water with coconut cream

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Aunty Marie’s Spaghetti Bolognaise

This is a great meal for bulking up and contains plenty of muscle building beef and energy and mass building complex carbs, an ideal recovery meal after a tough workout. Ingredients • Linguine Pasta, cooked - 500g packet • Heart Smart Lean Beef Mince – 1kg • Tomato, tinned diced – 1 tin • Tomato paste, Leggo’s - 1 tub • Garlic – 1 clove diced • Salt & Pepper to taste • Olive Oil – 1 Tablespoon • Parmesan Cheese Shredded, Perfect Italiano to taste • Chopped Parsley – to taste Method • Cook pasta in boiling water according to instructions on the pasta packet, then cool down in a strainer under cold running water, allow to drain. • In a deep saucepan add oil and place on medium heat, when hot add mince and fry whilst stirring to break up any lumps until lightly browned. • Add garlic, tinned tomatoes, tomato paste and mix well, cover with water and simmer until meat is tender and sauce fragrant. Minimum 30 minutes, maximum 60 minutes. • If sauce appears dry during cooking top up with water. • Season with salt and pepper as required to taste. To Serve Heat a kettle of water and pour over cooled spaghetti to reheat, drain and place immediately in a bowl, top with a genourous amount of bolognaise sauce. Sprinkle with Perfect Italiano parmesan cheese and a chopped flat leaf parsley. Options Add left over spaghetti to sauce and chill, makes a great snack for later or lunch for tomorrow. Beef mince can be substituted for kangaroo mince, but don’t tell Auntie Marie! For more information on recipes or our other services, please check our website: www.xtremechef.com.au

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Hi everyone, My name is John Nguyen, I had been training for a number of years but hadn’t really made the sort of progress I wanted. I was always aiming at building a strong and muscular body in good proportion but work and other things in my life meant I didn’t really give training and nutrition the focus I needed to achieve this goal. When I heard about the Max’s Challenge I thought “great – the perfect motivation.” I work for an events company in Sydney. My job is setting up events which means I can work fairly erratic hours. I’m often required to be available at a moment’s notice at all hours, often with very little warning. As you can understand, this can play havoc with your eating and training. But usually I get to know about upcoming jobs a few days in advance which makes things a bit more predictable. A normal work day for me is to start at 8.30 and finish around 6.30pm. It takes me about an hour to get to work and an hour to get home, so it ends up being a long day. Other days when we are setting up for events I would work from around 11am till 6.30 only to come back and maybe do from 10pm till 1am not including the trip home. When I took on the Challenge I realised that I would have to be very disciplined with my training and food preparation if I wanted to be successful.

is on Because a lot of my work ally rm weekends I would no have 2 days off during the at week. These days were gre my for for training, shopping in food and preparing meals to gh advance. I’m lucky enou at up have my own Gym set e home in our garage with som d ine good equipment. I also tra ich is at Fit’n’Fast Liverpool, wh in at my local gym. I liked to tra FitnFast when I wanted to tes bounce some ideas of ma en op are ey Th rs. and traine ay late on Monday and Tuesd esdn We on m 9p to to 10pm, on day and Thurs, and 8pm wHo . me ted sui ich Friday wh uld wo I ys da ny ever on ma se it simply train at home becau was easier. to ue because I’d prefer food was my major iss my I g rin hts pa nig st pre d mo an So . ssible Cooking to keep it as fresh as po e for be xt y ne da the the for d g foo rin cook my oking and prepa r after training, then co as I needed to fully rewould be having dinne ays get as much sleep alw n’t did I t tha t an me ving at 7am for work. day. This be up at 6.30am and lea uld wo I ys da rk wo st cover. Mo 7 hours sleep. If I’m lucky I would get

This challenge greatly affected my life - clashing with work, my social life, and my home life. But I’m so glad that I took it on. I’m very proud of what I was able to achieve and it’s made me realise I can do just about anything if I really set my mind to it. With a time schedule that is all over the place I aimed to squeeze in a 1 – 2 hour workout on each training day. Sometimes that meant training early in the morning or late at night. I’m lucky because I have naturally high energy levels and I really needed to call on my reserves during the Challenge. But my focus was not to miss a workout which I was able to maintain pretty well.

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I knew that if I really was going to get serious with my diet then I needed to eat well. That means you have to treat food simply as a fuel to build your muscle and strip fat. This can mean that what you eat is pretty bland. When I prepared my food I have a few little tricks that I use to make it as palatable as possible. I don’t have a steamer at home and I don’t like grilling because it tends to dry out meat or chicken too much for my tastes. So what I do is wash my meat then boil it. I poke it with a fork to check how it’s cooking, and when it starts to firm I know it’s usually cooked. This method seems to keep it moist and juicy but doesn’t dry it out. I cooked my vegies the same way but microwaving also works.

After completing the Challenge I set new goals to achieve. I am going to build more size and work on my muscle symmetry. Itâ&#x20AC;&#x2122;s interesting to see the affect my goals have on the people around me. My mates and other people at the gym get inspired when they see the progress Iâ&#x20AC;&#x2122;ve made. They want to join me and my quest to get bigger because they can see that I have accomplished something impressive that I set myself to. Everyone wants to do the same. They tell me that it helps to know that someone like me can help them and give them advice and inspiration when in need. And I really like to help them if I can. Others use me as a competition to defeat, which is ok for me, as I use this with everyone I think is better than me as well. Ha ha ha!

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In 1981, I commenced work in the family business and my training sort of lost momentum. I now had money and of course partying and girls became more important. Besides which I was already regarded as being fairly muscular and was tagged with the nick name - Lumpy. In 1982, while still on L plates, I purchased my first car. It was a 1975 HJ Monaro. This became the beginning of my obsession with cars leading me to train spasmodically for a number of years until 1991 when my girlfriend (later to become my wife) and I went to Fiji. When we got back and looked through all the holiday snaps, I really didn't like what I saw so I decided it was time to start training more seriously. I had some home made weights at home and decided Outside of bodybuilding, I’m a family man with 2 kids to start training immediately. Within a few weeks, I and lot’s of pets. As I mentioned, I’m a bit of a car nut was stronger than I had ever been and felt it was and especially love Corvettes. now time to get back into the gym.

In each edition of our magazine we plan to feature some of the best bodybuilders Australia has produced. In this edition we look at Mark Lampard, one of the most impressive physiques to have ever graced our bodybuilding stages. Mark only retired from competition about 5 years ago. MAX’S was proud to be associated with one of the sports true gentlemen and champions. Here is Mark’s story in his own words. Hello and welcome, I'm Mark Lampard. I became a professional bodybuilder back in 1998, but that's not where it all started. To tell you that story, I have to take you back to 1976 when I was 11 years old and noticed a picture on the back page of a comic book. It was a picture of a Mr. America doing a side triceps pose. It fascinated me. I don't know how I knew that he lifted weights, but I did and it was also around that time when my grandmother told me a story about a school teacher who could do 20 push ups in 20 seconds. Being competitive by nature, I tried it myself, which led me to doing press ups every day. Within 12 months, I was doing 60 push ups in 60 seconds and, soon after, 60 in around 40 seconds. During this time, I had made a hand weight by rolling up a sheet of lead flashing, and a barbell from bricks and a steel rod. With this somewhat crude equipment, I did 100 rep arm curls, 50 rep front presses and 60 push ups every night. I continued this regime until I was 14 years old. In 1979, my father took me to a local gym and paid for a 1 year membership. I trained my whole body 3 times per week using machines almost exclusively. I did pull downs, chest and shoulder presses, leg extensions and curls. The only free weight exercise I managed to do was bicep curls. I stuck to this program for a couple of years, supplementing with some weights at school.

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March of 1991 found me back at the gym every day where I became friendly with some guys who knew a lot more about training than I did. It was not long before I was doing a 4 day split and I pretty much trained this way 7 days a week for 2 or 3 years. In 1992, one of the guys that I trained with entered his first bodybuilding comp and I went to watch. I was amazed at the condition the guy had achieved, so I decided to have a go myself. So, in 1993 I entered my first competition and came last. But that neither deterred me or destroyed my confidence in myself. The promoter of the show, Tony Doherty, told me that I had potential. He told me to come and see him to sort out my diet before I competed again. Within 12 months, I won the Victorian Championships.

A lot of people helped and supported me through my career, especially my family - Beth, Steff and Lachlan. My training partners, Gary Mathewson and Steve Bailey were great motivators, and trainers, Craig Harper, Tony Doherty and Rohan Reid also really helped me get the most out of my body. And a big thanks to MAX’S for taking me on and supporting my career as a sponsored athlete.

Since then I’ve gone on to compete in many shows and I’ve won my fair share (see the list of Mark’s achievements). I’ve had quite a few highlights during my career including winning the IFBB Pro Qualifier in 1998 and competing in several IFBB Pro events here in Australia and overseas. It was great to share the same stage with some of the world’s best bodybuilders. I’m very happy with the level I’ve achieved in this sport, I love the training and I loved competing. These day’s I’ve had to wind it back because of a few injuries but I still like keeping in shape and get into the gym about 3 times a week.

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PACK ON SLABS OF

MUSCLE AND SIZE Incline Dumbbell Press

2 or 3 warm up sets. 3 sets with a weight that allows 8 to 15 reps. Drop the weight. 2 lighter sets just repping out.

Bench Press

2 warm up sets. 2 heavy sets of 8 to 15 reps. 1 lighter set just repping out.

Machine Upright Bench Press

3 sets to failure with changing hand positions.

Cable crossovers

Cable crossovers, increasing weight each set. Then 2 sets, (working back down), doing all to failure.

maxs supersize ready to drink protein shake

I start by warming up with leg extensions doing 2 to 3 sets. I then move on to the leg press machine and do 2 to 3 sets. Then it's time to start. My leg workout is similar to a circuit routine which I do with little to no rest between sets. Most sets are to failure which allows for a lighter weight to be used which I find helpful for my troublesome knees, etc. Leg Press

10 to 15 reps.

Hack Squat or Conventional squat

10 to 15 reps.

Leg Extensions

10 to 20 reps.

Crunches

5 sets.

Cable Crunches

2 to 3 times per week.

Lateral Raises

5 sets of 10 to 15 reps mixing in some front raises as well.

Dumbbell Presses

2 warm up sets using a moderate weight for 12 reps and upwards to failure.

Cable laterals

I do these in such a way as to hit my front delts, side delts and rear delts on 3 different angles. I do around 3 to 5 sets of each as I find cables make for a very complete shoulder workout.

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To all our readers 10% off all Black & Blue range on mention of this Magazine â&#x20AC;&#x153;MAXS MUSCLE NEWSâ&#x20AC;? offer ends 1/08/12

Black & Blue is

offering a special deal for all MAX Challenge entrants, when you sign up for the 2012 MAX Challenge in March. *No strings attached all you have to do is pay for postage & handling www.blackandblue.com.au

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MAX’S Freddie Liberatore rubs shoulders with UFC Champ Forest Griffith

Top 10 challengers celebrate at the Gala Night held in Melbourne

Why so serious Ange – you look sensational - Ange Gelati, Nabba Champion

MAX’S crew muscle up with multimedia star Sam Greco

Phil Health shows us why he’s the current Mr. O.

Life’s too short to be small Max’s crew at Filex convention centre Max’s Muscle TV, with Big Mick and Paul at Fight Fit.

Tony Lanciano gives the thumbs up and flexes on stage at INBA

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Three legends together - Ange Gelati, Stan ‘The Man’ Longinidis and MAX’S Tony Torcasio

Maxine’s girl Janet Kane takes out the overall INBA Universe 2011 in Reno Nevada

Wayne Wilson - like a fine wine just keeps getting better !

Maxine’s Ellena Reidie looking sensational at the 2011 IFBB Championships.

MAX’S Muscle-Up Challenge Winner John Delinac with his $6000 prize

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