TRAINING ()()f BULLET PROOF
CHEST
Nick Benjamin gives us tips on how to gwt those pecks popping
CONTESTS ()ff BARBADOS
AMATEUR BODYBUILDING & FITNESS FEDERATION NATIONALS
INTERVIEWS ()+f MR
BARBADOS 2012 RAMON BROMS
Of? JOE BOURNE
Keeps it black and white.
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Editors Note Before I type another word I have to say thank you to God for giving me and the RETRO-FIT team the necessary skills to produce our past articles and the staying power for future issues of RETRO-FIT. Here we are, at this point. I am not sure how we even made it here. What started off as a conversation planted the seeds which produced this first issue of RETRO-FIT Magazine. RETRO-FIT represents a vision shared by a few like-minded individuals to promote, firstly, the sport of Body Building and to highlight all forms of fitness. We started off promoting individual athletes, with photo shoots and interviews, posting them on the RETRO-FIT facebook page and trying to generate some conversation about the topics discussed. This was followed by covering the Mr. Bridgetown and National shows and we are on to the next step of our evolution, The RETRO-FIT Online Magazine. The vision for the magazine continues to evolve. The team has a lot of ideas that will unfold in future issues, acting to move us forward. In light of Barbados bringing home the team gold at the 40th Central American and Caribbean Bodybuilding Championships (CAC), in this initial issue, we are sticking close to home and taking a look back at the Barbados National show, which produced the gold medal team. Sit in on our interviews with some of the stars of the stage as we hope to bring you some insight into their lives and the dedication which has led to their success. As we venture into new and ever deeper waters, it will be up to you the readers, fitness competitors and enthusiasts to guide us in the direction in which you want to see RETRO-FIT go. We welcome your feedback as we look to the future.
ON THE FRONT COVER:
PHOTOGRAPHER:
T EDITOR-IN CHElF: Richard Boyce
EDITORS: Ramona Morgan Jonathan Nana Gareth Norris
CONTRIBUTING WRITERS: Ramona Morgan Richard Boyce
CONTRIBUTING PHOTOGRAPHERS: Photographflair
NICK'S WORKOUT SPLIT MONDAY - Chest and Triceps TUESDAY - Hamstrings, Calves, Forearms and Abs WEDNESDAY - Rest THURSDAY - Back snd Biceps, FRIDAY - Quads SATURDAY - Shoulders, Triceps, Abs
JUNIOR MEN'S BODYBUILDING 1. DEVON FRANKLYN
At this year's Nationals, you were eligible to compete in the junior class but opted not to. Was there a reason for this?
R. Didn't see the need. To me, I have surpassed that level so I just decided to give someone else a chance. Can't think like a junior anymore. I have to think of becoming a professional.
W hen
we first met up with Ramon it
was back in May during his preparation for the 2012 Nationals. We now visit him following
his success at the National
show and having led the Barbados team to
another
Central
overall
American
win and
at the
40th
Caribbean
In 2011 you were narrowly beaten into second place by Stevenson Belle. In 2012, with the absence of Mr. Belle, your closest rival came in the form of Mr. Worrell. The win was given to you, some would say a controversial decision. What do you think tipped it in your favour?
Bodybuilding Championships in Puerto Rico.
R. I think my overall balance gave me the edge. It was really close and the
Firstly let me congratulate you on your
judges decided to go with that.
win in Super Middleweight and overall wins at Nationals. How does it feel to have won your first overall crown?
Let's move from the local to the regional circuit. My first question is: how do you prepare for a regional show such as
R. It feels fantastic. I'm really pleased and proud of myself.
When we did the first interview you were in the early stages of your preparation for your first show of 2012 and we know that you were successful. I also know that you had to deal with a very personal
CAC? Do you research your competition? What is the team's prep like?
R. Well it's pretty much the same as normal competition preparation. The big difference is that you obviously you try to
better
your
condition
from
the
find
isn't
previous show.
loss. How did you push through to gain the title?
Researching
competition
I
really beneficial to me. I think I've been R. Well it was devastating to hear I just had to put my head down and focus on the task at hand.
successful on that stage before so once I can better that, it wouldn't surprise me to reap even more success. Frankly, the competition (competitors) don't really
RETRO-FIT
BARBADOS AMATEUR BODYBUILDING & FITNESS NATIONALS 2012 do an international show? Arnold
I
R. Yes, the Arnold is under consideration. I will think about it more after this season is over.
By the time of the 2012 Darcy Beckles, there woultl have been a period of 11 weeks from your fir+ show of the year. How do you keep yourself
or
point for such a long time, balancing size anti conditioning?
R. Well, you just have to modulate the diet to
suit. Find you're losing too qUickly? A simPl6 adjustment in calories will tend to make up f+ that and if your physique can benefit from more conditioning, you adjust for that.
With one show left on the local card, will we be
hea~ Worrell an~
seeing you on stage, maybe even another to head with Mr. Belle or Mr.
R. Of course. I want to prove that it was no
fluke and I am, indeed, to be taken seriously. Winning that would solidify
ver~ m~
dominance and boost my morale for thb upcoming off season, which might be Shot should
I
decide
to
pursue
the
ArnolCl
Amateur show.
What are you going to bring to the Darcy Beckles Classic to beat back the rest of thb pack? Better conditioning, more mass?
R. I really want to take my condition to a
place where it has never been beforJ, How do you deal with travelling, the long flying time and begin seated for so long? Do you have to adjust your diet on the days that you travel?
especially from the back. If I can improvJ,
I will
feel very confident with the
paCkagr
your years of training,
you have a
• R. 1 try to be as strict as 1
memory of a single workout that was so intense
can with the diet. It isn't
that it changed how you worked out forever?
easy. It is a cha lIenge 1 sti II have to over come but it is
R. My first leg session with my trainer. It was
getting to the point where 1
gruelling and 1 actually puked like nobody's
mentally need to be strict.
business. What stood out to me the most
The way 1 look at it, no one
though was that, although we didn't use much
is making me do this. It's
weight, it was the first time 1 was introduced to
something 1 want to do,
supersets and it showed me that you can get
therefore,
the result you want without necessarily putting
mentally strong to stay on
yourself at risk by training extremely heavily.
the diet and not falter.
Describe your ideal workout:
How
a. Loacation - Anywhere, really. 1 can train
program? Do you vary your training
anywhere
program during on and off-season?
1 have
intense
is
to
be
your
b. Time - Early morning, say, around 5:00a.m. c. Music - No music. 1 actually just like training
R. No they are very different but 1
now without it
want to start per iodizing the year to
d. Body part - Legs, of course
~
get better results come the next off
e. Training partner -I prefer working on my
season.
own How long did it take you to achieve the physique you have now? What
are
your
views
with
regard
to
upplements? Would you consider using them? What role do you feel supplements have in
R. It took me roughly six years. 1 started in 2006.
developing a muscle mass? When
did
you
become
involved
R. 1 believe some can actually help but young
fitness/bodybuilding? Who or what inspired
trainers
your
need to
understand that they are
supplements and they do not take the place of
decision
to
become
a
Any las
fitness
competitor?
real food. Whey protein, creatine, beta alanine,
R. Just
strengtl
d aspartic acid, branch chained amino acids -
R. A teacher by the name of Miss Blennman.
to than
those supplements are scientifically proven in
She recruited me for my first show back in
be Mr. I
human trials to help improve and gain lean
2006.
muscle mass.
1 want t
for al101 • How strict are you with your diet? What's a typical diet like for a super middle-weight
Ramon
t words? want to thank God, first and foremost, for giving me the h to make it through another year, another prep. I want k all those who supported me and it just feels good to Barbados. I am very thankful for that.
to say a big thank you to the guys at Flawless Concepts, wing us to shoot in their gym and to Mr. Barbados 2012 Kamar Brooms. RB
So we have come to interview you at the gym
What keeps you competing?
that you call home, tell us a little about this I just love to train,
special place?
after every competition
regardless of the results I get more excited This special place, Brute Force Gym, is where
and
it all started some years ago.
physique.
When I first
want
to
make
improvements
to
my
training I was about fourteen years old chronic asthmatic.
My present trainer
Norwell Skeete had seen me and suggested
When you're not in the gym personal training or training yourself, what do you like to do?
that I try lifting weights, as they say the rest is history. Since that time every morning at
I spend a lot of time reading (of course about
Sam you can find me in the gym with owner
bodybuilding) or just relaxing with my children
Eddie, Mark and Norwell. It was at this time
or watching a good criminal film.
that my love for weight training grew.
Training
with the guys and many times they forgot that
How do you split up your training sessions?
I wasn't a guy 101. Most of all we are like a family thy are lots of support, laughter and
Well, honestly I never have to plan my training
some serious training - no one leaves without
sessions I just show up and Norwell already
a good workout.
has my workout planned out, and they are always harder than the ones before.
Most of
the time we concentrate on each body part at
How long have you been training?
least once a week, two days on/ I day off. The days, repetitions, set and weight is always
2S years and counting
changing. drove you to compete in your
My workouts are never the same,
that's what I like about them.
can never
guess what is coming so I don't try to (101) I just do it. Well over the years Norwell has always tried to encourage me to compete but truthfully I
What is your calorie intake like in the off
was always afraid of the stage despite what
season?
people think I am a very shy person
( 101 ) •
There was a time I had started to prepare for
In the off season this time around we wanted
a show but I got cold feet and didn't bother.
to put on some size so I had a higher calorie
After I completed my Masters Degree in Child
intake but clean.
and Adolescent Mental Health I decided to give it a serious try and I did.
Initially, it was
Where do you see yourself in S years?
difficult especially the diet but the results were good and worth it in the end.
Well my five year plan has nothing to do with bodybuilding really but I would like to complete
of
female And
bodybuilding
what
changes
in
would
you like to see, if any?
Well I think that female bodybuilding in Barbados
is
gradually
declining.
Many women appear to be gravitating towards the Figure and Bikini category and that is probably because they offer a softer more feminine look.
However,
I think that with more education about women and muscular growth a lot of might see that muscle is sexy you cannot look like a man because that
genetically
way.
When
we
we
aren't
see
made
women
in
magazines it's not overnight muscle its years of hard work and dedication at the sport.
So, what I would like to
see is a more positive push for female bodybuilding.
How
do
you
introduction
of
think the
that
in
women's
the
Physic
Class will impact the sport?
I
think
eventually
it
female bodybuilding. time consuming to put competition on hold.
will
phase
out
Why I say that
is because the negative comments on
If I can do both even better but right female
bodybuilding
like
"they
would
I'm still looking at improving my weak areas and preparing for look like a man" deter a lot of women. 2013.
Many women see female bodybuilders in magazines that have been competing
are you trying to bring up for the 2013 season / next competition?
Overall improvements,
maybe conditioning,
for years and are turned off by their
muscle hardness.
Although some may say the
physique is similar to the figure class, it would allow women who carry more I would like to make overall improvements but a lot of my focus will
muscle to easily fit into this particular
be glutes and leg conditioning.
class without
having
to
come
ripped
win
situation
that offers a variety to
the
female competitor.
What is your favourite and least favourite ody part to train?
Favourite/s legs and back but recently I'm loving part
shoulders. I
would
My
say
least favourite
none
but
I
body
hate
leg
extensions
a training partner, what qualities must they possess f your training routine?
Well I have a personal trainer so I usually train by myself but there are times that I may have a "visiting training partner" but they
never stay
If
long.
wanted
a
training partner they would have to be as committed and dedicated to weight training as me.
Hardest
part
of
diet
nor
contest
prep,
dieting
or
training?
Neither adjust making
to
them
time
Competition
training but
the
because hardest
for your family can
consume
can part
and
your
is
friends.
life
every
though and action is about how to get the best from your body.
Coffee (from Italia Coffee house)
What were you hoping to accomplish for the 2012 season?
Every conversation is
centre around new information on training,
Well we are half way through 2012 and I think that so far I
dieting or newest supplements.
have accomplished what I wanted.
is that sometimes friends don't
understand
your
commitment to the sport.
The reality
and family just passion
and
So making time
for your family and friends usually creates some problems but I try to bring a balance.
I wanted to bring a little
more size to my physique and bring up my legs, I think I did that but as usually there is more to be done.
Who are the bodybuilders /
fitness competitors you away, their playful criticisms keeps me laughing and relax.
look up to internationally and locally?
Finally to my friends,
work colleagues and family,
who
have been supportive during my competition preparation, I am
a
Lenda
Murray fan
to the end
love her thanks guys.
physique because she has always maintained her femininity despite her muscular gains.
Describe your ideal work out:
a.
Location: Brute Force Gym
b.
Time : 4 or 5 am
c.Music: Rand B/Rap d.
Body part: Legs
e.
Training partner: Eddie, Mark and Norwell
Tell us one fact about yourself that people would be surprised to know:
My serious face doesn't mean that I'm not nice, to
•
know me is to love me because I am a really loving and kind person.
What's in your lunch box?
Almonds, Rice or Sweet potato, chicken
o~
Do you have any shout-outs to fans, friends loyal supporters?
I just want to say a special thank you to my trainer 8
Norwell Skeete who has been with me like never complaining want to train
at those
forever,
ungodly hours that
I
and making sure that I give my all
too every workout. (especially when
There are times we disagree have to practice my posing) but
it never last.
Also to Eddie and Mark for their
support since
started competing, they are always
there encouraging me to push a little harder.
My
daughters Chloe and Makaila for their understanding at competition time when
I spend so much time
BOURNE
I CAN BE FOUND AT THE FITNESS ZONE GYM, HASTINGS PLAZA CH CH... I DO ALL KINDS OF TRAINING WEIGHT LOSS,MASS BUILDING,REHAB,PRE AND POST PREGNANCY TRAINING•• J ALSO TEACH AEROBICS, SPIN ,STEP AEROBICS AND BOXERCISE••
I START MY DAY VERY EARLY WITH lHR OF CARDIO AT THE GYM, THEN BACK HOME FOR BREAKFAST. THEN 1M OFF TO WORK FOR MY MORNING CLIENTS, AFTER MY LAST CLIENT I WOULD DO MY WEIGHT TRAINING GO HOME HAVE A SHOWER AND REST TIL ITS TIME TO GO BACK TO WORK FOR MY EVENING CLIENTS ...MY MEALS ARE TAKEN BETWEEN CLIENTS.
I LOVE THE BEACH, WATCHING MOVIES, SPORTS, PLAYING POOL OR JUST HANGING WITH FAMILY AND FRIENDS•••IM NOT A PARTY PERSON BUT EVERY NOW AND AGAIN I WOULD GO OUT TO KEEP THE WAIST IN SHAPE•••LOL
I PREFER TO DO CARDIO IN MORNING AND WEIGHTS IN AFTERNOON.
I REALLY DON'T KNOW TO BE HONEST BUT FOR SURE IT CAN GET RIDICULOUSLY HIGH... BUT I ALWAYS WORK OUT HARD AND KEEP MY CARDIO UP, PLUS TEACHING SPIN HELPS TO BURN OFF THE EXCESS FAT. • •
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a.
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I SEE MYSELF SYRS OLDER LOOKING EXACTLY THE SAME AS I DO NOW (WITH GOD'S HELP) LOL
THE THE 1M CURRENTLY PREAPARING FOR IT.THE PLAN IS TO COME A LITTLE HEAVIER, DRYER AND HARDER.
VERALL IMPROVEMENTS, CONDITIONING, MUSCLE SEPARATION ETC•• ? ALL OF THE BOVE BECAUSE I AM NEVER SATISFY ITH HOW I LOOK. 1M VERY HARD ON YSELF MAYBE AT TIMES A BIT TOO HARD WHICH IN TURN HAS A REVERSE FFECT FROM WHAT 1M TRYING TO CCOMPLISH. •
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, THINK SOME CREDIT MUST BE GIVEN TO HE COMPETITIORS WHO WORK REALLY ARD TO GO ON STAGE AND GET LITTLE EWARD FOR ALL THE HARD ORK.THEREFORE, I THINK FEDERATION HOULD FIND WAYS TO REWARD THE \ THLETES EVEN IF IT'S NOT IN DOLLARS ND CENTS BUT OTHER INCENTIVES.
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REALLY DON'T HAVE A FAVOURITE BODY ART TO TRAIN, I TRAIN ALL EQUALLY AS ARD, BUT MAYBE I WOULD SAY MY EGS AND CALVES...HATE WORKING ICEPS FOR SURE NO DOUBT THERE.LOL •
t;''''; ~ ~
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I ALWAYS TRAIN ONE WAY AND THAT'S HARD SO I WOULD HAVE TO SAY DIETING.
I ONLY HAVE ONE GOAL AND THAT IS MAKE SURE I LOOK BETTER EVERY TIME I HIT THE STAGE. I MADE SURE I WAS IN EVERYTHING THAT'S NOT IN DURING COMPETITION TIME •••LOL ETTER SHAPE THIS YEAR NATIONALS rTHAN MY PREVIOUS SHOW. DO YOU HAVE ANY SHOUT-OUTS TO FANS, FAMILY OR FRIENDS? IF YOU WANT TO HAVE A GOOD WORK OUT GIVE JOE A CALL UP AT FITNESS ZONE GYM,HASTINGS PLAZA CH CH ••TELL: 228-4599
BIKI FlG_ d
Regs
DARCY BECKLES CLASSIC ~--
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