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UKBFF KENT • LEICESTER • WELSH • NAC Open UK • NPA www.alexmac.biz BEEF MAGAZINE - INCORPORATING “MUSCLE NEWS” #113 • BRITAIN’S BIGGEST READERS • ISSUE 54 • OCTOBER/NOVEMBER 2010

No 54

LUKAS GABRIS

NOW

228

PREPARING FOR THE UNIVERSE

PAGES

HANY RAMBOD and the background to his Evogen range

THE 2010

OLYMPIA:

CUTLER WINS AGAIN Exclusive Pix & Text Price £5.00 ISSN 1476-0215

9 771476 021035

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Alex’s Editorial LAST ISSUE WE BROKE THE 200-PAGE BARRIER and this time we’ve gone up to 228 pages, on a large-scale heat-set web press. This means we can print more pages, and increase the print-run to make sure everyone gets their ration of Beef.

Nottingham This issue will be printed at the same time as the UKBFF British Weekend, so we can only guess at the outcome of that ultimate goal - to be the Overall British Champion and new IFBB Pro... Now that Daz Ball is out of the running, with a torn bicep, most bets are on Alvin Small, Haroldas Dambrauskas and Cecil Croasdale, but it’s not over till the chubby off-season Figure girl does her off-key version of “Simply the Best”...

2011 British Grand Prix Latest For those of you who have been locked away for a while, the Grand Prix is back in London early next year. Dates: Saturday, 19th March 2011 at 10am and Sunday, 20 March 2011 at 8pm. Location: London Excel Docklands. There will be a huge IFBB Pro Contest, plus a 202 Class, and trade stands. This big weekend is being promoted by Neil Hill and Simon Fan, two well known and respected guys in

NABBA Universe Just to prove we’re not completely biased towards to UKBFF, I thought I’d remind everyone of the forthcoming Universe in Southport on October 30th. I’ll be there as usual, as will that King of Video, Wayne Gallasch. What that guy doesn’t know about the sport, and capturing it on film and DVD, isn’t worth mentioning. Wayne is King.

My new iPad! Now that the Beef is growing like an 18-year-old on 8,000 calories a day, there is so much work to do that I have given up taking photos at contests, to concetrate on writing and selling the ads. Famous lens-men Eric Guy and Roger Shelley will be at most shows, while I create mayhem on my new iPad!

bodybuilding who deserve all the support we can muster. Book those tickets now, and get your mates to come with you! There hasn’t been a opportunity to see all the top Pros in Britain for so long, it will be our own fault if it never happens again. Kerry Kayes promoted the Grand Prix for years, although it made enormous losses. He was not easily discouraged and loves the sport, but in the end he must have come to his senses! I doubt if anyone could afford to do the same now, so if we want a big show in England, we’ll have to support it - with our credit cards and bums on seats, as they say.

Beef Magazine Ltd Unit 29, Fairways Business Park, London E10 7QB www.alexmac.biz MuscleCo@aol.com 0845 519 5513 NEWS TRADE DISTRIBUTION by Diamond Magazine Distribution: Rye Wharf, Harbour Road, Rye, East Sussex TN31 7TE

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© 2010 Beef Magazine Ltd

Ms Olympia: Iris Kyle does it Again For the sixth time, Iris took the Ms Olympia trophy. In her own words: “Thank you so very much for being supportive. Love you all! I am the happiest person in the world.

Today, I have just won the Ms. Olympia 2010 for the 6th time!! Yeah!!” Naturally there were a few who thought Yaxeni was the real winner, but that’s show biz! 1. Iris Kyle 2. Yaxeni Oriquen-Garcia 3. Debi Laszewski 4. Sheila Bleck 5. Dayana Cadeau 6. Heather Foster 7. Cathy LeFrancois 8. Tina Chandler 9. Helen Bouchard 10. Brigita Brezovac 11. Zoa Linsey

Editorial, Photography and Production – ALEX McKENNA

News & Interviews - STEVE BURNETT Photographers – ROGER SHELLEY, GARY PHILLIPS, ERIC GUY, DIANE PHILLIPS, TONY FROST, MICHAEL MINNOTT, MICHAEL FAWCETT, FIVOS AVERKIOU and ALEX MAC Contributors – SAM BOND, JEAN--MARC POULTON, DR DAVE PARRY, TOM BLACKMAN, THE PHANTOM JUDGE, SCOTT HORTON, ROBBIE ANCHANT, WAYNE GALLASCH, JAMES LLEWELLIN, PAUL SCARBOROUGH, VICKY McCANN, MICHAEL PHILLIPS, MEZZA, GLEN DANBURY and CYRIL THE SQUIRREL Subscriptions: £18 for 1 Year £36 for 2 years. Cheques payable to “Beef Magazine” EUROPE/EIRE: £30 US/CAN: £45 AUS/NZ: £48 The views expressed in this magazine are not necessarily those of the publishers. We accept advertisements in good faith, and take every reasonable step to check advertising but we cannot be held responsible for any claims made or implied in the advertisements

THE BEEF - Britain’s Biggest Readers - Get it FREE every issue www.beefmaguk.com


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And the winner is . . ME ME

2010 Mr Olympia In spite of widespread opinion that Phil Heath and Dexter were fighting for top spot, Jay Cutler took his 4th Sandow win, and joined Uncle Joe Weider on stage with every past Mr Olympia. Except one, the Governator himself, who appeared on screen, live from his office in California. Joe, at almost 90 years

News Snippets

New UKBFF Bikini Class

World Championships and also for the IFBB European Championships.

The UKBFF is starting the competitive season with a new category.

Therefore the UKBFF has decided to start the BIKINI category with the beginning of the 2011 season.

The new BIKINI category will be introduced at the first UKBFF 2011 qualifying show of the season, the HERCULES show on Sunday 17th October 2010 in Colchester.

Ladies, who -through qualifying events- become UK British Champions, will be able to represent the UK in International events, including the Amateur Arnold.

This category has been introduced over the last 2 years by several IFBB affiliated countries and is especially very popular in the USA.

The ladies, who decide to participate in the UKBFF, will have to become members of the UKBFF and as all members, will have to abide by the rules of the UKBFF and IFBB.

The International Federation of Bodybuilding and Fitness (IFBB) is planning to make the BIKINI Class an official category for the IFBB

Judges for this new category will be chosen by the UKBFF.

• May 8th next year will be the 50th year of the NABBA Open Oscars, now a Pro-Am show, organized by Val and Jim Charles in conjunction with their NABBA Midlands. It all began in 1961, which seems long time ago for those aging few who remember that far back. • Eugene Laviscount tells me that the NAC Show will have a £1,000 prize, which is well worth anyone getting their trunks on and rushing up to Middleton. Details on the advert this issue. • Bodybuilder Dave Steele has taken over the reins of UKM Supplements, from Mike Sullivan. It will interesting to see what new products he comes up with in this highly competitive market. There seem to be new brands launched every week. • We don’t seem to have had much input from the natural feds this time, but look forward to some coverage of

old, looked 20 years younger, although he didn’t make a speech this time, and had to be held up by Lou Ferrigno and Franco Columbo. Good to see Dorian looking stylish in his designer suit. Armani was it? Copying Charlie Clairmonte perhaps! Maybe someone can tell me. (I only shop at M&S being mean and old fashioned, so I don’t know about such things.) Once tipped for high places, Kai Greene crashed to seventh place. •See inside for more on the show.

the BNBF and NPA Finals next time. We haven’t forgotten you guys. • I’d like to thank Muscleworks owner Sav Kyriacou for kindly sponsoring the Beef promotional teeshirts which are due to be circulated at the UKBFF weekend in Nottingham. • On the subject of the British, the next issue of the Beef will be devoted to full coverage, with report and photos of as many competitors as we can fit in. It’s out on Dec 15th. • Kerry Kayes tells me that Jamie Manuel from Hull has had more surgery on that arm of his. 21 operations in total now, poor chap. Hope it all works out well for him, and sooner rather than later. As far as I recall, it all started with just a little infection, so you can’t be too careful. Micro organisms are clever little buggers, and seem to be immune to a lot of drugs now.

THE BEEF - Britain’s Biggest Readers - Get it FREE every issue www.beefmaguk.com

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USN Signs up Troy Alves L e a d i n g s p o rt s n u t r i t i o n b r a n d USN has begun its move into the United States by adding b o d y b u i l d i n g s t a r, IFBB Pro Tro y A l v e s , t o i t s l i s t o f h i g h p ro f i l e s p o n s o re d a t h l e t e s . Considered the number one sports nutrition supplement company in South Africa and number two in the UK, USN is now looking to make its impact in the US supplement industry with Alves as its bodybuilding ambassador.

in the United States,” said Alves. “We’re very pleased to welcome Troy as a USN athlete. Unlike many pro bodybuilders, he stays relatively lean all year round, which is a trait we admire and encourage through our premium Hardcore range of supplements,” said Albe Geldenhuys, founder and chairman of USN.

Alves is widely regarded as one of the top 10 all-round bodybuilders in the world and will be competing in his fifth Mr. Olympia next week. At 43, Alves is one of the top contenders in his sport, having placed in the top 5 of his last four contests. This included a victory at the Orlando Pro in 2009.

“Supplementation plays a huge role in my overall improvements and I’m excited to be able to put USN on the map in the United States,” said Alves.

“It’s important for our brand image to have an ambassador as disciplined as Troy. His attitude, friendliness and approach to his sport, confirms that he fits 100% within the USN culture,” adds Jason Oakley, UK & European Managing Director, USN.

The Glendale, Arizona resident has been competitive since the age of 27 and is considered one of the sport’s ‘nice guys’, which, along with his impressive all-round physique, has earned him a significant global fan base.

TROY ALV E S FACT FILE • Born: 26 September, 1967 • Marital status: Married to Tara; one daughter, Devinie • Height: 1.73m • Competition weight: 100-101kg • Off-season weight: 109-111kg

Alves first encountered USN on a visit to South Africa in 2006 with fellow athlete, Shawn Ray.

Top 5 personal career highlights: • Getting my pro card in 2002 • Winning my first Pro show in 2009 • Being in the first callout at the Iron Man with Jay Cutler and Flex Wheeler • Qualifying for the Olympia in my first year • Getting a contract with Weider in my first year as a Pro.

“I’ve been impressed with the quality of USN as well as the depth of the brand’s Hardcore range. It’s a dynamic brand that’s really gained respect and market share in the United Kingdom in recent years. I look forward to helping entrench the USN brand’s footprint

£48,000,000 a year on Supplements? That’s what the 30,000+ readers of THE BEEF spend every year Are you getting YOUR share of this massive Spend? 10

Bodypower Expo Revs up a Gear for 2011 Following on from it's award winning 2010 year, which saw BodyPower Expo clinch 'Best Consumer Launch Show' at the

Association of Event Organiser's Awards, BodyPower Expo 2011 is shaping up to be the best ever. Over 200 exhibitors are expected to attend next year's event, which is due to take place on the 21st and 22nd May at The NEC, Birmingham. This figure will be up 66 % on 2010, and the show's organisers are already expecting 25,000 visitors through the doors. Moving into it's third year, the event has gone from strength to strength and has been developed and evolved to support and meet the needs of this fast growing fitness sector. Visitor figures for 2010 were up 92% on the previous year, with 15,732 in attendance, and 80% of those visited with the intention of purchasing. 84% described themselves as members of the public and the remainder described as working in the fitness industry. Acknowledging the success of the show to date, Managing Director of PowerBlock Fitness Ltd, Chris Onslow said: “We have exhibited at BodyPower Expo since their

launch show in May 2009 and we will definitely be back in 2011. It's a really busy show, packed full of interested and knowledgeable buyers. It's one of our most successful shows and seems to be growing year on year”. Adding to this, Ollie Upton, Marketing Director of The BodyPower Expo said:

“2010 was a critical year for us. We worked hard to ensure we had a fresh offering that could both relate and appeal to the visitor. We wanted to create a unique visitor experience and meet the demand for a leading fitness show in the UK, and our healthy exhibitor and visitor attendance would purport to support this. Improving on this for 2011 will be our toughest challenge to date but we are relishing the prospect of putting on our best show yet”. Highlights of the 2010 show included appearances from Mr Olympia Jay Cutler, X Man Toney Freeman, Phil “The Gift” Heath and 100m hurdle world champion Lolo Jones. High level competitions took place, such as the Commonwealth Games Wrestling qualifier and the British Bench press championships. On the main stage, many of the finest BodyBuilders in the UK competed in the UKBFF qualifier and in the Strongman arena, the battle of the giants took place. For more info log onto www.bodypowerexpo.co.uk.

THE BEEF - Britain’s Biggest Readers - Get it FREE every issue www.beefmaguk.com


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Rugby Players in Multipower Fitness Challenge Rugby League players have proven themselves to be fitter than both footballers and cricketers, following a challenge devised by leading European sports nutrition company Multipower to uncover which sportsmen are the fittest.

Dan Smith launches new Video at British “No Excuses” explains how Dan Smith prepared for his guest appearance in Wales, and talks

Universe 60th Anniversary To mark the 60th anniversary of holding the Universe, NABBA are pleased to announce special edition t-shirts,priced at £9 each plus £3 pp. Colours are white, blue and yellow, sizes M, L and XL.

about how be became an IFBB Pro and world champion only 2 years after he broke his back. Dan shows how you can train in a wheelchair, and demonstrates how to safely train your full upper body. It is available from October 9th at the UKBFF British Weekend, or from www.dansmith-uk.com

Players from Castleford Tigers, Sheffield United and Yorkshire County Cricket went head to head at the Sheffield United Training Academy in a series of fitness tests, selected by leading Strength & Conditioning Coach, Dean Riddle. The afternoon of testing assessed the players’ agility, endurance, power, speed and strength. Club representatives from winning team Castleford Tigers were Joe Arundel, Kirk Dixon and Adam Milner. Striker Daniel Bogdanovic and promising young players James Kingsley and Matthew Lowton represented Sheffield United and Jonny Bairstow, James Lee and Richard Pyrah from Yorkshire CCC. Despite Castleford Tigers winning the overall team competition, it was Daniel Bogdanovic, from Sheffield United and Jonny Bairstow from Yorkshire County Cricket Club who took joint honours in the individual competition, with Kirk Dixon from Castleford narrowly missing out on the title by just one point. The day began with a focus on power and strength. Two of the opening challenges tested the lower body, with a 3 rep bench

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press and squats. Predictably, it was a Rugby League player Adam Milner came out on top for both. The vertical jump challenge, a test of upper body strength, was won by Jonny Bairstow (Yorkshire CCC) and the wide-grip pull-up was a clear victory for Joe Arundel (Castleford Tigers) who completed an impressive 17. The sportsmen were then tested on agility, speed and endurance, starting with an arrowhead agility course, which required quick bursts of acceleration and direction changes, followed by straight 20metre sprints. Surprisingly, it was Kirk Dixon from Castleford Tigers who came out on top for agility, with Jonny Bairstow quickest across the 20metre sprint, moving to the top of the individual leaderboard with his second victory of the day. Multipower UK Marketing Manager Steve Kessell said, “Multipower sportsfood works closely with Strength & Conditioning coaches across all top-level sports for feedback on the current product range and invaluable insight into the ongoing nutrition needs of modern athletes for the development of new products. It has been really interesting to bring a selection of our sporting ambassadors together today, and see how they compare across a variety of fitness challenges.” Castleford Tigers, Sheffield United and Yorkshire CCC use Multipower sports nutrition products as a key training partner to help prepare for, compete and recover from competition, for further information please visit www.multipoweruk.com

THE BEEF - Britain’s Biggest Readers - Get it FREE every issue www.beefmaguk.com


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pleased with what I achieved. I also got to not only share the same stage with my all-time idol CATHY LE FRANCOIS. I got to stand right next to her in the line up! We also swapped pics and emails and it was like all my christmases at once! At this point I would like to say a huge thankyou to my sponsor MUSCLEFURY who are extremely suppportive & hands on; to John Hodgson; Karen Marillier and my freaky training partner Bodster. I’ve re-learnt that old saying "KEEP IT SIMPLE" is a dead cert for achieving

Wendy McCready’s Good News “Hi Alex! Well it's all been hectic up north! Firstly I’ve got a huge announcement to make:- I'm getting married to my beautiful fiancee Kay on October 16th. Theres a few "big" people coming

so I’ve paid special attention to the food! Kay is my soul mate, and needs a medal for putting up with me and all the wonderful issues that this sport brings! Speaking of which we have only been back from the States 5 weeks where I competed in the Tampa Bay Pro, Florida, and the Battle of Champions Connecticut, where I produced my best ever showing and I was so proud of myself and

results as long as you commit yourself 110%. Oh and a special thankyou to the trusty treadmill I loved to hate for those oh so wonderful hours of one to one therapy! Granted cardio works, but thank God the World Cup was on to pass the time away! Finally thankyou to my amazing lady, Kay, who probably saw me an hour a day or just in passing on the stairs! She is my rock and one of the main reasons my contest prep was so stress free. Thanks also to GRANTS GYM, EVOLUTION GYM & FOREST GYM for allowing me to train there with great support. My next plans are the New York Pro 2012 which may seem like a long long way off for some people, but it’s not to me and gives me time to make the improvements that I need & WILL carry out, just like I said I’d improve on my condition which as you can see by the accompying pics I think I managed.” Wendy McCready Good to hear from you Wendy. Keep those emails coming in everyone, with your news and opinions. We all like a bit of gossip. Alex

Dream Tan Spray & Glove The approved, no-mess solution to contest preparation, back-stage and at home Dream Tan Professional Self-Tanning Spray will instantly give you the darkest possible tan without exposure to the sun in just one coat. It uses a balanced blend of natural ingredients that not only delivers the perfect tan, but also hydrates and moisturizes your skin. Dream Tan Professional Self-Tanning Spray can be used on its own for an even dark tan. For best results use as a base, then apply Dream Tan Instant Skin Colour cream for bodybuilding competitions or photo shoots.

Dream Tan revolutionary glove is the first one of its kind and can be used for applying Tanning Sprays, Lotions and Cremes. The glove is 100% washable, stretchable and reusable.

Professional Spray – £23.50 Dream Tan Tanning Glove – £3.99 p&p £3.00 Normal Total = £30.49

Special Offer for Beef Readers..

Only £25.00 Call 01743 874290 and quote the Beef Offer

THE BEEF - Britain’s Biggest Readers - Get it FREE every issue www.beefmaguk.com

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Big Turnout for the NABBA Mr England STOP PRESS: Reports are coming in that the Mr England had the biggest turnout for many years, with every class full to bursting. This shot, of the Over 40s, gives some idea of the high standard of the competitors.

Next issue will feature the full report and photos. It was just too late to fit everything in this time. Briefly, local bodybuilder Lee Harding took on all comers to win the Tall Class and Overall Mr England title, which took place on September 25th at Brierley Hill. This means Lee will be invited to compete at the NABBA Universe on October 30th. The judges also selected a number of other winning athletes to go forward to the

Report from Crawley Just got a copy of the latest issue of The Beef. The mag really is coming on in great style and now I look forward to seeing every issue. The Forest Gym is incredibly busy these days and even in these summer months the membership continues to rise.with more members than we have ever had. Harold is still getting lots of people contacting him for contest training advice and we see some impressive physiques coming in for a check-up on progress. On 10th August we had another big session with visits from Wayne Niemic, Neil Batchelor, Doug Kelly and Ian Sturrock all looking good and on schedule for the British Finals. Kitti Saeyong was here as well and was looking absolutely superb for the Leeds or Birmingham Qualifier. All of these men are sponsored by Craig Linton at Muscle Fury. Our own gym members, Terry Austin, Kevin Ward, Ian Denman, Darren Scutts, Lorraine Soutter and Rene Campbell are all working hard and looking their best ever. Expect some good results at the Finals. Alfie Noda was shaping up really well and is in the best condition he has been since he was competing in the 80kg Class some years back. Paul Scarborough popped in yesterday. He is looking very big and I think a few people will be surprised at the package he brings to the NABBA Universe.

Universe, including: Lukas Gabris, Alexander Vladimirov, Russell Freakley, Andy Bell, Paul Megwa, Ken Prescott, David Martin, Stephen Flynn, Ricky Moore, James Salmond, Derek Jones, David Foo, John Gallagher, John McGiven, Kyutae Hwang and Brett Lloyd. This contingent alone would make the Universe an event to look forward to. On top of that a number of women from the show have qualified for the Fitness and Figure categories at Southport.

Some bad news we have to report is the activities of a local arsonist. As you know, we really are located in a forest. The whole of the Tilgate Recreation Centre belongs to Crawley Borough Council and the buildings were constructed as log cabin type structures to blend in with the surroundings. Unfortunately, this does make them particularly vulnerable to arson. Four weeks ago arsonists attacked the buildings opposite ours which were rented by amateur groups and three were totally destroyed. I have attached some pictures that show how bad the destruction was. The flames - the picture of the blaze was taken from outside our front door were so fierce that adjacent buildings were scorched and roofing felt had started to melt. In picture C, the building on the right and still standing is the Karate Club. The building in the background - you can only see the roof is The Forest Gym. The fire was spotted at 3.00 am by some teenagers camping on the edge of the forest. They were awakened by the crackling and called out the Fire Brigade. If they had not been there, The Forest Gym, the Karate Club and the Crawley Sub-Aqua Club would all have been consumed. Anyway, we have survived this unscathed but it might be our turn next. I felt really sad about the damage to the other buildings and the destruction of everything inside each of them. One was a model railway group with a huge layout that was quite spectacular and had consumed thousands of man-hours in its construction. Now every last bit is just ashes. Ron Ball - Forest Gym

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THE BEEF - Britain’s Biggest Readers - Get it FREE every issue www.beefmaguk.com


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Round & About with Steve Burnett

Kent Classic Weekend This year much preparation and planning went into the UKBFF Kent Classic: Sarah and Bill Bridges and the staff of Trio Nutrition all helped to make the Kent Classic Weekend a memorable occasion for bodybuilders and fans across the South East region. One man, namely Ben Pakulski, the IFBB Pro helped to make this weekend the success it was. I had heard about Ben from my good friends in the USA Kevin and Stacy Tomasini. They were always saying ‘Steve you must meet Ben’, ‘Ben is awesome guy’, etc. So it was decided Ben Pakulski would be the guest poser at the Kent Classic UKBFF Qualifier. I met Ben in Canada in May and he was agreeable – but he also agreed to do seminars and training sessions here in UK – So the Kent Classic grew to a weekend packed with awesome bodybuilding information from across the Atlantic Ocean.

guest star. He finally arrived and after ten minutes Sarah was convinced Ben would make his mark in the UK. Later that afternoon there was a BBQ planned for the Kent Classic promoters, Beef Staff and TrioNutrition staff.

how his FST 7 system had transformed his training routines. Check out www.fst7training.co.uk The day was over all too quickly, and it was finally time for the guy now nicknamed ‘Big Ben’ to sleep Big Ben . .. and Big Ben!

And yes, Ben could eat for Canada – but I guess at 5ft 10 and 300lbs he needed a lot of feeding! In the evening Ben did a seminar at a Local gym. There were approximately seventy people who turned up to hear his views on training, nutrition and bodybuilding. For over two hours Ben held everyone in the palm of his hands. He expounded his views on leg training, which

S a t u rd a y 2 8 t h A u g u s t Big Ben arrives at Muscleworks in London to train. Little did he know that Alex Mac from THE BEEF overheard at the BBQ that Ben was training, so he was already there, armed with his trusty camera. Big Ben certainly caused a stir at Muscleworks, when he came up from the changing rooms in shorts! The gym went silent just at the sheer size of

Friday 27th August The Air Transat flight from Toronto was due to land at Gatwick. Sarah and Bill Bridges were sitting in the reception area armed with chicken and rice for their

This issue Steve reports on the Kent Classic Weekend and then goes to the Mr Olympia 18

October. Muscleworks owner Sav Kyriacou welcomed Ben and gave him some of his famous sweatshirts and T shirts to take back to Canada

was very enlightening, as Ben is famed for having some of the biggest wheels around. Ben talked about his trainer Hany Rambod and

as souvenirs. The rest of the day Ben spent eating and seeing the sights of London – Yes Big Ben had to go visit Big Ben!

Big Ben’s wheels! Ben trained shoulders with UKBFF Junior Bogdan Rudycevas, giving him a few tips as he prepares for this year’s finals in

THE BEEF - Britain’s Biggest Readers - Get it FREE every issue www.beefmaguk.com


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Sunday 29th August 2010 Kent Classic Qualifier Day had arrived. Instantly as Ben arrived he was surrounded by fans all wanting to take photos and chat to him. Ben posed at the nearby park for

was a great bodybuilding ‘feel good factor’. In Sarah Bridges words: “I want the Kent Classic to grow even more. It was amazing this year – but just wait till next year!” Keep an eye on www.kentclassic.co.uk for information about the Kent Classic 2011. During the day

Ben Pakulski held a seminar, where he answered numerous audience questions. He’s obviously very passionate about bodybuilding! Ben again told everyone how FST 7 had transformed his training. That evening, Ben guest-posed and looked totally HUGE on stage. He

B e n ’s D V D Ben Pakulski’s DVD was launched in UK during the Kent Classic weekend. It’s all about the Benjamin’s is one awesome DVD. Ben left 20 copies for Beef Readers so if you would like a FREE Ben

Mr Olympia Weekend Yet another year and the Mr Olympia weekend gets bigger and bigger. All the top companies were there: CNP, BSN, MuscleTech , Animal,

all his fans, and yes Alex Mac was there again armed with his trusted Camera. Again fans were in awe of the amount of muscle Ben Pakulski had on him. All day long Ben chatted with fans. Sarah and Bill wanted to raise the profile of the Kent Classic this year, and thanks to Ben Pakulski, The Beef, Flex and Muscle & Fitness that was done. The number of competitors more than doubled, the audience had grown, but most of all there certainly caused a stir!! The Kent Classic show was a huge success and THE BEEF is sure it will keep growing. If you want to see some behind the scenes photos of Kent Classic Weekend look on FACEBOOK - search for Trio Nutrition and become a fan!

Pakulski DVD please call 0845 519 5513 and we will ship a copy to you – First come first served so call soon! Ben’s website is www.benpakulski.com

Interactive, All-Max plus many many more. A host of UK Beef readers were there too – one even sporting a BEEF T shirt.!Every year there seems to be more and more activity at the Expo and on the Olympia stage.

THE BEEF - Britain’s Biggest Readers - Get it FREE every issue www.beefmaguk.com

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Dr Zak’s Scientific Nutrition is designed by a biochemist/bodybuilder with over 15 years scientific research background and a 10 year successful bodybuilding career which includes 3 x IFBB MR CYPRUS GRAND PRIX heavyweight & overall wins, 3 x MR LONDON champ and many more...... These products are designed for serious bodybuilders who know and appreciate the importance and excellence of superior cutting edge supplementation. Our range of 3 products include: POWER PROTEIN: Dr Zak’s Power Protein guarantees you “scientifically designed sustained release” 52g protein blend mixture for optimal muscle growth, virtually no carbs and no sugars. Designed for those wishing to put on quality solid muscle gains, ideal for bodybuilders seeking to achieve that “ripped” competition look. There are 10g Glutamine per serving to prevent muscle breakdown and aid recovery. Also included are complex array of essential amino acids vital for quality training. 5 Delicious flavours: Chocolate Hazelnut, Cappuccino, Summer Fruits, Banana Supreme, Vanilla Cream

MASS GAINER: Dr Zak’s mass gainer is the ideal formula for those wishing to put on quality mass. This advanced Protein/Carbs/Glutamine formula, is scientifically designed, containing the same high quality sustained release protein blend mixture found in the power protein (36g). Also added is a selected specific carbohydrates to give a phased release of glucose into the body for fast recovery and to re-fuel glycogen levels. The mass gainer also contains Glutamine (10g) per serving which prevents muscle breakdown and helps recovery especially post workout. Ideal for hard-gainer athletes and bodybuilders and also an ideal post workout drink. Also included are a complex array of essential amino acids vital for quality training. 5 Delicious flavours: Chocolate Hazelnut, Cappuccino, Summer Fruits, Banana Supreme, Vanilla Cream POWER WORKOUT: Dr Zak’s Power Workout is a scientifically engineered hypotonic preworkout drink containing Beta Alanine, Guarana and Caffeine blend. It is an essential fast acting energy boost formula which increases endurance, develops muscle mass, improves concentration and explosive muscular power output. 2 refreshing flavours: Pink Grapefruit & Summer Fruits

Dr Zak’s Scientific Nutrition Ltd Pumping Iron Gym, 91 Brunswick Crescent, New Southgate, London, N11 1EE • Tel: 0208 368 5367 email: zak@pumpingironfitnessgym.com www.drzaks-scientificnutrition.com www.pumpingironfitnessgym.com For trade enquiries please contact George, Head UK Representative Dr Zak’s Scientific Nutrition on 07808779437. Email: georgedrz@o2email.co.uk” TXT “samples” name & address to 07808779437 for free sample


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Bodybuilding is obviously growing, and David Pecker announced that this year’s Olympia had the largest prize money ever! Many years ago Ben Weider told me, at a previous Olympia that I would experience the best bodybuilding had to offer. Well this year it was even better – what a tribute to the late great Ben

Weider. One of the highlights for me this year was to see all the Mr Olympias for the last forty five years, appear on stage. This for me highlighted the fact that bodybuilding can bridge the genera-

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tion gap. The Expo photos here tell the story the 45th Mr Olympia. It was a great success – as you can tell - so start saving up now. The 46th Mr Olympia is just a year away!

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Time for a new column from your favourite Sickopath! This is all about what’s been happenin’ to all the real makers and shakers out there in the world of British Bodybuilding. Stories on the big names that you wanna hear about.

guess, I will be avoiding Big Alvin like the plague at the British! My deepest sympathies go to big Daz Ball who tore his bicep in preparation for the British. Arguably one of the biggest draws in all of

British bodybuilding and just great guy who has time for anyone and everyone who wants to talk to him. He will be going for a re-attachment operation on the 30th Sep and I wish him a speedy recovery as he will be sorely missed in this year’s line up. Other than that, this year he has been enjoying his training and getting into Muay Thai fighting. I would really hate to be the other guy in his fight! Finally we’re getting the British Grand Prix back in the UK after far too many years without. It’s going to be held at the London Excel Centre on the 19th and 20th of March 2011. It’s being brought to us by Neil Hill IFBB Pro Trainer, Simon Fan & James Collier Mr Muscle Talk and promises to be quite a spectacle with some great pros already on the cards including Shaun Tavernier, making his pro debut, our wonderful welsh superstar Flex Lewis and this year’s Olympia third place, Branch Warren.

The first one out of the gate is my favourite Mr Man, Mr Small. Well there’s nothing small about Alvin! I sent him a text around midnight requesting that if he had any information or stories about how his training was going then could he please text me. It was a funny response that went something like this... After a hard day of working and training followed by a couple of hours of separate cardio sessions, I can’t believe you have the balls to wake me up by texting me at midnight! When I get hold of you, you little mongoloid bastard etc.... As you can

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Joe Weider has said to Neil Hill that in 3 to 5 years time, he wants this show to rival the Olympia in size and pop-

of trade stands, arm wrestling, professional Strongman with Terry Hollands, BMX bikes and

ularity! So we need your support to show the Americans how we Brits do it!

skateboarding. I'm hoping for an amateur line up as I might be tempted to put on my little black thong and

I saw Shaun at the Leeds qualifier and he was looking extremely large. He has put on some serious beef and is weighing in at an incredible 17 stone on a 5ft 1” frame. I would hate to be the doctor that gave him the bad news on his BMI! When he tightens down to the men’s 202lb class, it’s gonna be a serious war out there. Also Flex Lewis took a year out to gain some real mass and by all accounts, he is looking amazing. This all new British Grand Prix is gonna be one of the very best shows to have ever been on British soil and anyone who has ever been a fan of bodybuilding should not miss this fantastic opportunity to meet some of the very best bodybuilders in the world.

strut my stuff on stage before being unceremoniously dragged off backwards by the giant hands of Big Terry!

As it is also a fitness expo, there will be a whole range

My Beefy congratulations go to Terry Hollands who tore his bicep in June and had to take two months off training. He has qualified for the World’s Strongest Man finals, five times in a row and even with his injury was able to come 8th in the World’s Strongest Man this year held in South Africa.

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Speaking of which, at the MuscleTalk show, Terry Hollands made a guest appearance to do a seminar in the break. Just before he went on stage, James Collier and Terry popped outside for some fresh air. Bear in mind after Terry's recent accident where he tore his bicep and had his right arm in a sling. When outside this skinny, drunk little Chav came over and said "What's going on in there? Is it like a muscle man show where all the big guys show everyone their muscles?" (making muscle posing gestures with his tiny biceps.) James: "Yes mate. If you want to come in pop in the main entrance round the front" Chav: "Is it like where they

flex their muscles rather than lifting things up like them strongmen off the telly like?" James (stupidly): "Yes, this is actually UK’s strongest man here" Chav to Terry: "Eff, you're a big geezer" (he was an observant Chav!) "Go on mate flex me your muscles, let's see 'em" nudge, nudge. Terry: "No, mate. I've hurt my arm, look." Chav: "Ok mate, come let's

have a fight" and gestures, playfully, but aggressively, to punch Terry's left arm in jabbing style. James while moving Chav away with open arm and looking irate: "Er, no mate, we're just getting some air" Chav (looking cross): "Ah, come on, I'm not going to

beat him up" Terry: “I know you’re not gonna beat me up!” He leaves after a few seconds… On a lighter note, congratulations are in order to Neale Cranwell who recently got married to someone even prettier than him! How is that possible! The wedding was attended by NABBA Mr Britain Rob Renaildo and a certain Chinese saxophone playing midget bodybuilder who will remain anonymous! One of the most inspiring people I have ever met in my bodybuilding career is the IFBB Pro Wheelchair World Champion Dan Smith. At the South Coast show in Portsmouth the whole crowd got up and gave him a standing ovation for his achievement. His story is an amazing one in which he documents how his life has changed and

how much bodybuilding has given him real purpose and meaning in his life. Together with MBE Films.com he chronicles how he manages to get through his workouts, his diets and his whole life. The DVD is entitled ‘No Excuses’ and so far from what I have seen, it’s something that everyone should watch and be inspired by. Put it this way, if Dan can do it and he is in a wheelchair, how the hell can you justify missing a workout cos you couldn’t be bothered or what we do with it really were too tired. matters. What doesn’t kill you makes you stronger. I also had the pleasure of There was never a truer word filming with Dan on ‘Monster Vs 2.’ He was a true spoken. gentleman and ambassador As some of you may know, to this sport and taught me Zack “King” Khan tore both of his quads and was in many weeks of pain. He has been filming his road to recovery and assures me that he is feeling much better now. Here’s a segment of a text chat that we had recently...

Zack: Put this in the Beef. Zack is Back! Monster: You got it big guy!!!

Zack: Well you gotta be tighter than a mean person’s fist, you little Samo Hung beeatch!

Congratulations are in order for Haroldas Dambrauskas, my fellow Muscleworks compatriot who won the overall at the Leeds qualifier two weeks before the British. He was absolutely massive and thoroughly deserved this result. He was 5th in 2008 and will be doing some serious damage at the British this year, mark my words. This year at the British promises to be one of the very best that we have seen in a long time. There will be plenty of blood, sweat and tears shed before these titles is officially put to rest.

Monster: Thanks big guy, you say the nicest things. Good

Peace out Le Monster

Zack: Are you gonna do less talking and win your class at the Brits you little Cross Breed Malaysian!?

that there is never an option to give up or stop. I have to admit that I was truly moved to tears when he told that the accident which broke his back and put him in a wheelchair also made him a better person and showed him how important this life is and

thing I don’t have a small dick complex otherwise I’d be taking a nose dive into one of your exes! How’s the recovery? Can you get a stiffy yet?

Monster: I’ll win it mate, I'm already tight and I'm a month out. Hitting cardio hard and weights harder. I'm tighter than a nun’s (censored)!

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The latest writer for The Beef: The Man Jay Cutler calls for advice. The man they call “The Pro Creator- HANY RAMBOD

The Formulation of Evogen Nutrition by Hany Rambod – The Pro Creator® time at UCSB, allowing him to put his classroom learning to practical use in the gym Formulated by the "Pro Creator." Battle tested on the and on the competitive stage. greatest physiques on the planet! Hany Rambod, other- Shortly after graduation, the overwhelming demand for wise known as "The Pro Hany's unique knowledge Creator," is the mastermind and abilities took him off the behind some of the top physiques in the world. Hany stage and put him behind the scenes, where he eventugraduated from the ally became the top contestUniversity of California, Santa Barbara in 2000 with a prep advisor in bodybuilding. Bachelor's Degree in Biology Through his experience with an incredibly divers genetic and an emphasis in pool of athletes, he has fine Neurophysiology. Shortly tuned each formula. after graduation, Hany began consulting with top The Origin of EVOGEN athletes in Bodybuilding, It used to be that only a Fitness, Fitness, Figure, Pro select athlete clientele had Football, and Olympic Track access to ultra exclusive, cus& Field. tom nutritional supplement When you purchase an formulas developed by Hany. Evogen product, you can be As he turned out winner absolutely confident that it was developed by an athlete, after at the top amateur and professional bodybuilding for athletes. Hany began contests in the world, people competing in natural bodybegan to notice that all of building as a teenager and continued his amateur body- these champions had one thing in common: In addition building career through his About The Formulator

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to being bone-dry shredded, they were all big, full and round. Many possessed roundness and fullness only rivaled by bodybuilding legends. An underground buzz began about some of the formulas Hany was using with his athletes. Although many of the components were accessible, results were limited for several reasons. One, the athletes were forced to combine several different products containing antagonistic ingredients, fillers and sugar in an attempt to replicate the formula. Two, nobody knew the correct ratios of ingredients necessary to achieve the desired effect. Three, the premium quality, ultra-soluble, bio-available versions of the key ingredients were not yet commercially available to the public. Evogen had no choice but to fill the void by responding to the incredible demand in the marketplace. EVP is the first of the products I devleloped EVP Evopoietin One-Alpha! Pre-Workout Solution For Size, Strength & Pump! EVP Description EVP Represents the future, the next step in physiqueand performance-enhancing technology. Proven by science, perfected by research and tested on elite, worldclass athletes, there is no product like EVP. EVP is the synthesis of biotechnology, nutraceutical ingenuity and the science of elite performance nutrition. Engineered to answer the needs of hard training and

elite athletes, EVP is the world’s true pre-workout solution. "When I originally formulated EVP, my intention was to create a complete pre-workout solution, using the most pure, most efficacious ingredients possible. EVP is made without the use of carbohydrates, fillers or stimulants. Carbohydrates can lead to

EVP contains no caffeine or other stimulants." - Hany Rambod, The Pro Creator®. Creator of FST-7 Training and CEO Evogen Nutrition. EVP will: • Stimulate protein synthesis to ignite the body’s musclebuilding machinery* • Increase training performance by supporting cellular

insulin spikes that can effectively shut down the body's fat burning mechanisms. For this reason, EVP is 100% Carbohydrate-Free. The overuse of stimulants can lead to adrenal fatigue, and pumpchoking vaso-constriction and may actually limit performance in certain situations. I wanted to be certain that EVP is the most effective product available. That’s why

energy pathways* • Support increased muscle cell volume for massive muscle pumps* • Enhance mental focus without the use of stimulants, for subtle but intense, improved concentration* Athletes of all disciplines, bodybuilders, mixed martial artists, figure and fitness competitors, strength and endurance athletes may ben-

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efit from the incredibly advanced, muscle building and performance enhancing components of EVP.* "I work with some of the most elite athletes in the world, where meticulous, exacting and specific nutrition is critical. Slight variations in their plan can mean the difference between winning and losing. That is why EVP contains only the absolute highest quality, most powerful, and the purest ingredients available. I made no compromises in the formulation of EVP because I know the standard of quality that my clients have come to expect, and there is no substitute for quality. There may be other products available that claim to resemble EVP, but there is only ONE EVP. I’m very happy to be able to share my formulas with the public for the first time." Hany Rambod EVP Contains Pharmaceutical Anabolic Catalyst: (FUSIL®) FUSIL* (Fermented, UltraSoluble L-Leucine), the driving force behind EVP’s powerhouse formula, is highgrade, fermented L-Leucine of the highest quality then made ultra-soluble for maximum absorption. L-Leucine is often called "the anabolic trigger" because it stimulates protein synthesis and ignites anabolic reactions within the body, accelerating the process of muscle growth and repair.* FUSIL is manufactured under a precise, strictly monitored fermentation process, to ensure that this ingredient is of the highest quality and purity. The Elite pre work out solution Nutrient Injection/Volumizing Complex: EVP contains a precise combination of specific compounds that contribute to intra-cellular fluid shift and cytoplasmic expansion. This specific quadarginine blend combined with creatine gluconate dramatically increases cell vol-

ume and nutrient delivery into the muscle tissue.* Additionally, these substrates facilitate ATP production pathways within the muscle cells, to support and fuel ongoing, intense muscular contractions and delay the onset of muscular fatigue for measurable physical performance enhancement.* Anticatabolic/Recovery Complex: EVP combines the high-grade L Glutamine with Carnosyn® (Beta Alanine), and L-

stress the adrenal glands with daily use. This sophisticated neuro-support cocktail may enhance training performance, working in synergy with, rather than antagonistic to, the high-power volumizing, nutrient-driving agents of EVP.* Indications and Usage: Any athlete seeking increased muscle size and fullness, improved performance and strength, or should we mention leaner and more defined look can benefit

building and recovery, stack EVP with Cell K.E.M., Evogen’s Elite Mass and Recovery Catalyst. EVP is available for trade wholesale and retail from TrioNutrition in UK 020 8 539 8688 Second Product devleloped is Cell K.E.M. Cellular Kinetic Expansion Matrix! Unlock your maximum muscle growth potential with Cell K.E.M High-intensity training sets off a cascade of internal bio-

training.* As with all Evogen Nutrition products, Cell K.E.M. contains ingredients of the highest strength, highest purity and solubility for maximum impact and effectiveness. Cell K.E.M. meticulously combines muscle-building agents in precise ratios that have been surmised to: · Support anabolism* · Promote new cell growth by providing the building blocks for cellular reconstruction* Clear the pathway for anabolism by providing support against the oxidative stress that results from highintensity training* How does Cell K.E.M work Cell K.E.M. is a synergistic blend of performance-supporting agents, each carefully selected to maximize the body's anabolic response to training.* 4:1:1 Growth Acceleration Complex*: Pharmaceutical Grade, Fermented, Ultra-Soluble BCAA complex: Leucine (FUSIL), Isoleucine, Valine 4:1:1 anabolic ratio

Glutamine AKG to create a synergistic anticatabolic and recovery complex.* LGlutamine contributes to muscle building and muscle protective processes in several critical ways.* EVP combines a dual-Glutamine blend with the other key components of this complex to yield powerful anticatabolic and immune supporting effects for muscle growth and recovery.* ATP/Cognitive Enhancing Complex: EVP’s ATP/Cognitive Enhancing Complex was specifically formulated to support mental focus, alertness and mind-muscle connection.* EVP does not contain vaso-constrictive stimulants which could inhibit blood flow to muscles and

from EVP.* Dosage: Consume 1 scoop 15-20 minutes prior to training on an empty stomach to facilitate maximum absorption. Mix with 4-6 oz cold water per scoop. Store in a cool, dry place. For best results, use within 60 days of breaking the seal. Never store on top of refrigerator. FOR 100-150lb athletes: 1.0 scoop FOR 150-200lb athletes: 1.5 scoops FOR 200+ athletes: 2 scoops Optional: For prolonged, high-intensity exercise, consume an additional ? of recommended pre-workout serving mid-workout for maximum performanceboosting and recovery benefits.* For maximum muscle

chemical events that can lead to catabolic consequencesmuscle cell damage. But, it is exactly the traumatic impact of hard training that triggers the body's mechanisms for growth and repair. With proper nutritional support, potential cellular breakdown can become the catalyst for new muscle growth. Cell K.E.M. delivers nutrient building blocks suggested to support this adaptive, anabolic response.* What is Cell K.E.M? Cell K.E.M. is Evogen Nutrition's Elite Mass & Recovery Catalyst. It is a precisely formulated, high-performance nutrition supplement designed to address the key factors that impact muscle growth and recovery following high-intensity

Recent research has suggested the impact of Leucine as the "anabolic catalyst" because of its direct role in stimulating protein synthesis by activating the anabolic pathway, mTOR.* Leucine stimulates the internal cascade of events that may ultimately result in greater muscle acquisition.* In combination with the other two branched-chain amino acids (BCAA's) isoleucine and valine, Leucine has been surmised to trigger anabolism during intense training.* BCAA supplementation has also been suggested to play a role in the stimulation of hormones.* Cell K.E.M. combines FUSIL* and high-grade isoleucine and valine, in a 4:1:1 anabolic ratio designed to maximize the anabolic impact of FUSIL.*

• Hany Rambod has been training elite athletes since 2001, starting with Quincy Taylor. • Hany cautions athletes from trusting trainers who are famous but have no record. • Hany is the creator of FST-7 training which has a successful track record so far. THE BEEF - Britain’s Biggest Readers - Get it FREE every issue www.beefmaguk.com

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* FUSIL is pharmaceutical grade, Fermented, UltraSoluble Leucine available exclusively from Evogen Nutrition. Recovery Augmenting/AntiCatabolic/Anti-Oxidant Complex*: Cell K.E.M. contains several key nutrients suggested to enhance recovery and scavenge cell-damaging metabolic waste products.* Highgrade glutamine and LGlutamine AKG are key anticatabolic and recovery augmenting agents of the highest purity.* This specific detoxifying matrix is designed to relieve systemic metabolic load to promote recovery from the potential cellular trauma caused by the

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rigors of hard-training and restrictive contest dieting.* The nutrient base of Cell K.E.M includes Resveratrol. Osmotic Expansion/ATPEnhancing Complex*: One of Cell K.E.M.'s unique properties is it's volumizing capability. Like its lock-andkey counterpart, EVP, the Elite Pre-Workout Solution, Cell K.E.M.'s ultra-soluble formula contains powerful cytoplasmic expansion agents and nutrient drivers including creatine gluconate, LNorvaline, arginine AKG and Resveratrol, designed to load muscle cells with growthand recovery-enhancing nutrients.* Cell K.E.M.'s unique cellular expansion properties maximize muscle

volume and nutrient delivery at the most critical time immediately post-workout.* Cell K.E.M.'s ATP regenerating components, including citrulline malate and creatine gluconate, support the Kreb's cycle and replenish cellular energy substrates to refuel muscle contraction, which may help athletes to return to the gym, the field or the training mat quicker.* Electrolyte Infusion/HyperHydration Complex: Recovery is arguably the most-overlooked or misunderstood component of any athlete's nutritional program. Until recently, the supplement industry has done little to address what could be the single most important

top contest prep guide, knows that the time immediately following training is critical. The impact of intense training on the body's internal biochemical environment In recent years, the supplement industry has focused on results in one of two scenarios - anabolism or catabolism. developing products that support an athlete's perform- Cell K.E.M., Evogen Nutrition's Elite Mass & ance from the pre-workout Recovery Formula, is your standpoint, based on any of nutritional insurance policy several stimulant-laden or to help support your body's sugar-based pre-workout anabolic pathway. Athlete's products. But precious little headway has been made into of all sports may benefit understanding the process of from Cell K.E.M.'s unique and powerful performance recovery and anabolism in the critical, immediate, post- and recovery components.* Bodybuilders, Figure and workout phase...until now! Fitness competitors, MMA athletes, Track & Field and all The Pro-Creator™, Hany other power, strength and Rambod, CEO Evogen Nutrition and bodybuilding's speed athletes may all benefit from Cell K.E.M. Athletes who are entrenched in a high-intensity training program, such as physique contest- or fight-prep, will find benefit from Cell K.E.M. and will benefit from taking additional servings of Cell K.E.M. throughout the day.* In addition to the recommended post-workout serving, use Cell K.E.M. upon waking, or mid-day in between meals to maximize the anti-catabolic and recovery benefits, especially during the rigors of pre-competition training.* For athletes who train more than once per day, use Cell K.E.M. after every intense training session to support muscle hardness, recovery, cellular energy and hydration.* Cell K.E.M. can also be utilized at bedtime to help prevent potential catabolic effects of the night time fasting period. Cell K.E.M is available for trade wholesale and retail from TrioNutrition in UK 020 8 539 8688 Evogen Nutrition has evolved in USA not it’s UK’s turn Contact TrioNutrition for further information 020 8 539 8688 www.evogennutrition.co.uk www.trionutrition.com News has it Hany Rambod will be at Bodypower 2011 to offer advise, seminars , and information for elite UK bodybuilders Check out www.bodypowerexpo.co.uk component of the athlete's nutritional protocol. That's where Evogen Nutrition is, again, ahead of the rest.

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Cutler wins 4th Olympia Photos by Gary Phillips

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Jay Cutler Wins 4th Sandow, Kevin English Takes 202

Taking his place on stage along side 10 men who have also won the Mr. Olympia, Jay Cutler must have felt something special in the air. The evening began with a collection of greats who have triumphed in the contest since its inception in 1965 (minus Arnold Schwarzeneggar, who was unable to attend but record-

ed a speech) and took their place around The Master Blaster himself, Joe Weider. The announcement of his name at the end of the show was still nearly three

who finished second last year, placed third. Dexter Jackson may have seen his best days already, but The Blade proved that he has plenty left in the tank, plac-

in danger of dropping out of the top 10 after pre-judging – came in harder at the Finals and placed eighth. Both were unpopular decisions with the crowd, but

hours away, but Cutler appeared cool and confident each time he came under the bright lights. He certainly had a few things to worry about, especially from someone so close to him.

ing fourth. The next two were very interesting. Dennis Wolf completed a shocking comeback by finishing fifth after not even placing in 2009. A beaming Wolf said upon his exit from the arena, “It was good for me.” And Ronny Rockell, who has been coming closer and closer each time, joined the top six for the first time. Kai Greene was lucky to take seventh with his roundness and Victor Martinez – who was

were the right ones, nonetheless. Rounding out the top 10 were Toney Freeman and Hidetada Yamagishi. In the 202 Showdown, Kevin English and David Henry took their rivalry to a new level. Henry appeared to have better definition but English had him in size. These two men just do not like each another and displayed as much on the side of the stage by not even acknowledging the other as

“Phil Heath is my best friend in bodybuilding,” said Cutler, “and he’s starting to catch up to me.” The man known as The Gift sure is and took the runnerup spot behind his confidant and mentor. Branch Warren,

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they stood side-by-side waiting for the official announcement. It was apparent by his reaction that Henry was greatly dis-

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appointed. Eduardo Correa finished in third, Jose Raymond fourth, Jason Arntz fifth and Jaroslav Horvath sixth.

2010 Mr. Olympia Results 1, Jay Cutler – $200,000 2, Phil Heath – $100,000 3, Branch Warren – $75,000 4, Dexter Jackson – $50,000

15. Troy Alves 16. Edward Nunn 17. Evgeny Mishin 18. Bill Willmore 18. Craig Richardson

5, Dennis Wolf – $40,000 6, Ronny Rockel – $30,000 7, Kai Greene – $18,000 8, Victor Martinez – $17,000 9, Toney Freeman – $16,000 10, Hide Yamagishi – $14,000 11. Dennis James 11. Johnnie Jackson 13. Marcus Haley 14. Roelly Winklaar

18. Erik Fankhouser 18. Paco Bautista 18. Robert Piotrkowicz

In the Figure Olympia, Nicole Wilkins Lee was unable to repeat as champion and Erin Stern took home the crown.

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202lbs and Under 1.Kevin English 2.David Henry 3.Eduardo Correa Da Silva 4.Jose Raymond 5.Jason Arntz 6.Jaroslav Horvath 7. Stan McQuay 8. Tricky Jackson 9. Mike Valentino 10. Daryl Gee 11. Roc Shabazz

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12. Luc Molines 12. Bola Ojex 14. Ahmad Ahmad 15. Steve Namat

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UKBFF Kent Classic Gravesend throbs as bodybuilders pose-down • Photos by Alex 2. John Rhoades RIP Gym, London Good condition and skin tone. 3. Daren Oram City Fitness, Melksham One great physique. Full body parts and well proportioned. Masters Over 40 1. John Fontana Metroflex, Sydenham Superb condition, very dense muscle all over. 2. John Fengaras Zeus gym, Hastings Lots of shredded muscle as always. 3. Derek Telfer Pinks gym, Carshalton A great shape and good condition. I'm not sure why the judges don't place him higher. Intermediates under 80kgs 1st Declan Flynn from Rhinos gym, who needs to sort out his tan.. Otherwise he's very good - plenty of muscle size. 2nd Dan Reilly from Bromley - a good lean physique. BILL and SARAH BRIDGES have moved heaven and earth to make this one of the top UKBFF qualifiers of the year, and the results are clear for all to see. The number of competitors has trebled since last time, and the place was packed. Gigantic guest star IFBB Pro BEN PAKULSKI was brought over by Trio Nutrition, who also had Paraguayan champion PABLO AYALA on their stand. His English wasn’t very good, but he tried his best!

Intermediates over 90kgs 1. Damian Nelson Bodyworks, Deal A very good package. Classic 1st: Ryan Crawford (Krunch gym, Waltham Abbey) A good sharp physique. 2nd: Lee Nixon (Welling) Promising and good size, but needs sharper conditioning. Under 70kgs 1. Suranga Wighanage Golds gym,

Juniors 1. Sam Stone Physique Warehouse, West Good and tight. 2. James Bleaze Powerbase gym, Loughborough Chunky but slightly too smooth. 3. Ben Williams Bannatynes, Essex Bodyfitness 1. Vanessa Melcaor Panthers gym, Uxbridge 2 . Rhiannon Bryant Skyline gym, Catford 3. Claire Booth Bodyology, Bracknell Masters Over 40 1. Kevin Devonport Rhinos gym, Gravesend Huge and ripped. Nuff said.

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2nd Chris Stones, Oaks, Ipswich A great looking physique, well proportioned and full muscle bellies. 3rd Paul Elliott, Pinks gym, Carshalton Promising, and well muscled, though rather smooth. Under 100kgs 1. Max O'Connor Workout Mill, Leamington Spa Tremendous condition, with muscle striations in all departments. 2nd Dean Ash Krunch gym, Waltham Abbey A star of stage and screen, in excellent shape. 3rd Ricky Greene Pinks gym, Carshalton Good to see Ricky competing again - a top quality physique. Joaquim Diogo Muscleworks, Bethnal Green Dagenham Tight as a drum. Under 80kgs 1st Wade Stafford Golds gym, Camberley In a very close contest, Wade pulled ahead with his great symmetry. 2nd Tebin Kadir D.W. Gym, Margate. A very powerful physique, short but chunky. 3rd Rob Harris, Hoofers gym, Nottingham Womens Physique 1. Jenny Cornelius Fitness First, Eastbourne Under 90kgs 1st Paul Parris, Yorkys gym, Battersea A great shape and top condition.

Over 100kgs 1. Chuksy Ogbonda Muscleworks, Bethnal Green A very dramatic upper body taper and superb skin tone. 2nd: Lee Alexander Jubilee Hall Good to see Lee back onstage. A superb combination of size and proportion. No weak points to spoil the look. 3rd: Abs Badawi Moores gym, Rochester Alex Sandr Luton gym Open Challenge Robert Cox Carrefour Gym, Norwich

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Nick Halle Photos by Alex Mac at Fort Galaxy gym, Ilford B E E F M A G FACT FILE Date of birth: 20/11/1977 Place of birth: Barking Nationality & Marital status: English – In relationship Height. 6 ft Off-season weight: 115kg contest weight: 96Kg. goal weight: 100Kg on stage Years training: 13 Years competing: 7 Present occupation: Ambulance contracts manager Previous: Bank Manager At what age and why did you start lifting weights/bodybuilding? 19 Main bodybuilding competitions: 1.NABBA 1st Timers South East 2nd 2. NABBA Britain 1st Timers 2nd 3. EFBB – South East Over 80kg Intermediates – 2nd 4. EFBB – British Finals Over 80kg Intermediates 2nd

Day 1 Chest and Bicepes Day 2 Quads and abs Day 3 Rest Day 4 Shoulders and triceps

Day 5 hamstrings, calves and abs Day 6 Rest Day 7 Back Day 8 Rest

5.UKFBB – SE Over 90KG- 3rd 6.UKFBB – SE – Under 100KG 2nd What did your previous physique look like before you got into bodybuilding? Skinny as a rake Current detailed training principles (days of week, sets/reps) Muscle groups, exercises, others):

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What is your pre-contest diet like and when do you start it? 12 week diet What does your other half think about your interest in bodybuilding? Supportive Favourite foods: Italian Least favourite foods: Fish Favourite bodybuilders: Ronnie Coleman, Dorian Yates Favourite holiday place: Barbados Anything else you want to say or rant about? Just to say a big thanks to everybody at Trio Nutrition and to the guys at Physical Frontiers for all their help in getting me ready this year.


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NAC World Championships Text by Sonia Walker • Photos by Andreas Frey lete. Muscle depth was the only factor the other two athletes had over him. Ricardo came a creditable 3rd, which was a fantastic result for his first international show. With his great stage presence it will only be a short time before he takes this title.

The NAC World Championships were held on 4th June 2010, in San Javier, Spain. Our UK team of – Eugene Laviscount/Sonia Walker (officials) - Kim Byrne (figure 0ver 35) Ricardo Corriera (class 3) Neale Cranwell (class 2) Rob Reinaldo and Paul John Thomson (class 1) – arrived in Spain and checked in at our fantastic 4/5 star Hotel and Spa. After a brief meeting to talk about the running order of the show, we all went to have a well deserved meal, then to bed. The Pre-judging was due to start at 10am, so after an all you can eat breakfast, the teams that were staying at the hotel waited in the hotel lobby for a coach to take us to the venue. The venue was a huge mar-

was toned and feminine not like other organisations, where they look more like physiques. This is controlled by a height - weight formular which suits most ladies. There is a noticeable difference between these two categories. There were lots of very experienced ladies in this category, in fact 3 former Universe winners. Kim looked toned and lean but

Next was class 2 and our Neale Cranwell, who had been trying to win this class for 2 years. Neale looked big and hard off stage, and didn't disappoint on stage. He walked on and looked a true champion. His delts were huge, and his skin was tight and vascular. He must have put at least 10lb of muscle on from the previous year. His condition and size put him in the top 6 straight away. After more than 8 comparisons Neale was getting harder and more vascular. It took over 40 mins to judge this class. A well deserved 1st place by most judges for Neale to win class 2. Class 1 had two UK competitors, Paul John Thomson and Rob Reinaldo.

que in a sports arena, which was air conditioned - a nice relief as the temperature outside was over 80 degrees. The Pre-judging started with the Ms Fitness Ladies doing the quarter turns. After the Masters, Juniors and Athletic categories, our first UK competitor Kim came on stage in the 0ver 35 Figure. The Figure category

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This was a hard class to judge and first place could have gone to any of the top three competitors. Paul had come in great condition, but needed more experience with posing and presentation. He has come a long way since his win in last years Novice class at the NAC UK British. Paul didn't make the top 10. For me Rob Reinaldo had everything, his condition was superb and his muscle mass was outstanding. His side chest is hard to beat. It was a close decision between the top 2, Rob just missed out, and was placed 2nd.

Overall Figure Carmen Pacheco (ESP) Overall Athletic Thomas van Coppenolle (BEL) For all those competitors who may be interested, the next qualifier for the Mr and Ms Universe takes place in Middleton on 20th November, 2010. The NAC Universe takes place in Hamburg, Germany, Saturday 27th November 2010. Prize money total is 20.000 Euros.

Overall Mr Dimitry Shishkin (RUS)

was no competition to the others. With more shape plus being lot tighter she could do very well in this category. Kim placed 9th. Ricardo Corriera was the next up in class 3. He was in great condition, and has one of the best v tapers in the business, and was pushing for top spot along with a Russian and Hungarian ath-

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Bodybuilding and

Personal Health A view from Physical Frontiers by Paul Ehren

ur health is arguably the most important thing we possess. Health enables us to carry out the basic activities of day to day living in an optimum fashion and to maintain our lives with a sense of enjoyment and purpose.

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As Bodybuilders, Power lifters or Strength Athletes we are expecting our bodies to perform at a level far in excess of what may be considered normal. Our training is often brutal and sustained, diets can be harsh and unusual, supplementation is inevitably aggressive and pre contest preparation requires an extreme level of condition to be obtained and maintained for days or even weeks. Each of these factors together with regular day by day stresses on our physical and mental health start to build up formidable obstacles to us operating at peak efficiency day in, day out. In addition to this the Governing bodies of all branches of the power sports wish to encourage a degree of respectability. Bodybuilders with distended Abdomens, bad skin and obvious signs of distress on stage or at the venue are not welcome to say nothing of the cases of pre mature morbidity or death which occur on a regular basis I would suggest that the question we now need to ask ourselves is what strategies should we be adopting to maintain and improve our health both for every day purposes and for our chosen sport.

The bottom line as athletes of any description is that you will not achieve your full genetic potential without making health your first priority. Even without considering potential serious medical conditions or cosmetic considerations optimum health will aid: Consistent workouts at a level to stimulate muscle growth and increase strength The ability to recover from those work outs The ability to digest and assimilate foods and supplementation in a fashion that will help us recover, repair and grow. These areas are the 3 basic tenets of Bodybuilding, get these right consistently and you will achieve your potential. At Physical Frontiers we use a strategy which we believe will give ourselves and every athlete we look after the best possible chance of success. As part of the initial consultation with any new or prospective client we will use time to build up a picture of the individuals medical history covering both illness and injuries. This will give us a view on past events. To help ascertain current medical status we strongly recommend a full spectrum blood test, particularly if the individual competes or adopts an aggressive supplementation policy. The blood test will provide us with data on: Liver Function

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Kidney Function White blood cell count and health Red blood cell count and health Cholesterol levels - Total Cholesterol, LDL, HDL, Triglycerides Blood Glucose levels Haemoglobin Levels Platelet levels Thyroid production and levels Stress levels Plasma testosterone levels We would normally expect all results to be available within 24 - 48 hours and we will fully discuss the results with you. Together with details of your current diet, life style and training regime this provides us with a snap shot of your current health status at that point in time. At this stage we would address any anomalies that the discussions and tests may have thrown up. A perfect example of this would be HDL/LDL Cholesterol levels that may be outside the optimum range. By taking a

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short period to correct the balance (normally by dietary means) the problem may be corrected and full on training and supplementation can be resumed. However, if left undiagnosed and/or treated we can be storing up future problems that could lead to the onset of Coronary Artery Disease. If further investigations of any kind are required we have access to a full range of tests and scans from urine analysis through to ECG, MRI and CT scans. Starting to work with off season competitive Bodybuilders, non competitive athletes and Power lifters/Strength athletes where extreme diets are not required we would help advise on food and supplementation use that not only provides all of the Macro nutriments we all get so obsessed with (Protein, Fats, Carbohydrates and Water) but also the important Micro nutriments (Vitamins, Minerals etc) needed to maintain good health as well as performance.

This together with basic health care such as ’flu avoidance policies, information on the effects of alcohol and recreational drugs and physical fitness issues such as the use of Cardio Vascular exercise and flexibility strategies should produce athletes who are performing and living at the top end of their abilities. The situation pre contest tends to be different and

pre contest practices of the past but still turn out athletes in the shape of their lives. Post contest is another important period where we have experimented with a number of strategies to help maintain health and to avoid that post contest mental “crash” that many competitors suffer from. Manipulation of “active recov-

If you would wish to discuss any aspect of health and Bodybuilding please contact either Dr. Jass Lidder or Paul Ehren at Physical Frontiers: Dr Jass Lidder: 0208 5140686 Paul Ehren: 07768 563 688 Email: Jass or Paul: info@physicalfrontiers.co.uk

inevitably some health issues will have to be put on hold in order to achieve the super “in shape” condition needed to win shows. HOWEVER, we do not adopt many of the old fashioned super severe

ery” periods, diet recommendations and goal planning all have an important part to play here.

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NAC Open British Photo Highlights by DNS Videos First Timers 1st Lee Quinn 2nd Stephen Gill 3rd Johny Simpson Masters Over 50 1st Derek Jones 2nd David Foo 3rd Gordon Pasquill 4th Jim Moore 5th Jimmy McGlone

5th David Cartwright Novices 1st Kade Kendall 2nd Michael Garner 3rd James Carr Mr Athletic Class 2 1st Paul Robertshaw 2nd Ifan Evans

Juniors 1st Adam Baines 2nd Rochard O'Hara 3rd Amandeep Bhatoa Mr Class 3 1st Gary Hutton 2nd Ricardo Correia (best presentation) 3rd Mark Beeden 4th David Hemis Miss Figure over 35 1st Kim Byrne 2nd Debbie Keating Mr Class 2 1st Neale Cranwell

Masters Over 40 1st Shaun Watson 2nd Ken Prescott 3rd Jon Kidd 4th Joe Nicholas

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2nd Darren Smith 3rd Martin Williams Miss Figure under 35 1st Leah Caddick 2nd Rebecca Smith Mr Class 1 1st Gareth Ward 2nd Paul Thomson 3rd Michael Walsh 4th Adrian Sutcliffe 5th Shaun Rennalls Overall Mr Athletic Paul Robertshaw Overall Miss Kim Byrne Overall Mr Neale Cranwell

Mr Athletic Class 1 1st Peter Sanson 2nd Ian Sutherland 3rd Preemyslav Dabrowski

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Off-Season Regime Training, Diet and Supplementation between contests • by Adam Gethin very year most bodybuilders if not all will set aside a period of time often stretching between 12-24 weeks for their off season. The absolute focus of this is to add as much muscle mass as possible and to improve lagging areas of their physique. Read on and see if you can pick up some new tips for you’re off-season and make some serious gains through this winter! One key rule to remember during the off-season is that it certainly isn’t a license to gain excessive amounts of body fat. The principles of achieving high rates of muscular development remain the same and that is to ensure your muscle cell glycogen levels remain saturated and your protein intake remains particularly high. Quality fats are also a very key part of any off-season plan. Overall your calorific intake will be higher however, the amount of body fat you gain should be minimal if you eat clean

E

calories the majority of the time and keep your intensity up in the gym. With this said most of your meals should consist of quality low G.I 100

in the off-season because it will ensure your joints have sufficient protection from all the heavy weights you will be lifting and they will also help keep off unwanted body fat. As well as eating several meals with a nutritional content as listed

carbohydrates, high quality unsaturated fats and first class proteins. For the offseason, as a rule of thumb, you should aim to ingest 1.5g of protein per pound of body weight for the first 4 weeks and then increase it to 2g as your protein synthesis levels improve. Carbohydrate intake should be at least 2g per pound of above, in the off-season it is body weight and again, as important to afford your your off-season progresses, body a couple of cheat meals per week. Cheat meals are beneficial because they satisfy your cravings and therefore lessen the chances of you missing meals or cheating when you shouldn’t. Cheat meals are also very calorie dense as a rule and therefore in the evening after a workout they can be very helpful because your muscles simply soak the fast acting carbohydrates and proteins up. However, a common mistake made by a lot of bodybuilders with their cheat meal is to lose you should up it gradually to the nutritional balance. an eventual count as high as Whatever your cheat meal, 3.5g per pound of body whether it is a Burger King weight. Finally, your fat meal or a whopping pizza, intake should remain around your protein intake should 1g per pound of body weight remain. Therefore it is

imperative that you do your home work and if your cheat meal of choice doesn’t provide adequate levels of protein, compensate by getting extra protein sources such as additional chicken or just have a protein shake with your cheat meal. In the off-

season with such a high calorie diet you should always have one eye on your body fat count. If you find it is gaining rapidly then add in a little cardio first thing in the morning to counteract

your fat gain. However, don’t use cardio as a way to compensate for poor eating

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habits and ensure ‘bad meals’ as listed above are counted as one of your cheat meals, even in the off-season. Supplementation in the off-season is very important if you’re going to achieve maximal gains. The first key point to understand is that using certain protein supplements at certain times of the day will pay dividends during your quest to add new levels of mass to your frame. Top quality mass gainers are fantastic throughout the day and even in the evenings. However, you should definitely look to use a time released multi protein blend throughout the day, combined with your mass gainer because this will drip feed your muscles keeping you in that all important anabolic state. Casein is another vital protein for the off season to be used straight before bed and even during the night because this is an extremely slow release form of protein, taking up to 7 hours before it completely digests. Another supplement you need to take advantage of in the off-season is a high

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quality creatine-gluconate. The rate of digestibility for an average creatine supplement is only around 15%, however, creatine gluconate can be as high as 85%. This is because the tiny creatine particles have been cleverly coupled with an extremely fast acting carbohydrate, which penetrates the muscle cell exceptionally well taking the creatine into the muscle cell way beyond the stomach wall where the majority of creatine supplements end up. Now the creatine has reached the muscle cell, your strength levels will now improve as well as your endurance levels because the rate at which your ATP stores are rejuvenated at is greater than before. Furthermore, the significant increase in creatine in the muscle cell will lead to more water in the muscle cell, which acts as a volumizer. For packing on muscle mass in your off-season you should also look to use a high quality natural testosterone booster combined with oestrogen inhibitors. What this will do is obviously stimulate the production natural testosterone yet it

will also decrease your oestrogen levels which leaves you with a higher level of ‘free testosterone.’ This is essentially what determines how anabolic you are therefore if you’re a male over the age of 25 definitely get yourself a product which matches that description. Finally, always ensure that you use a high quality multi-vitamin everyday because these supplements are always over looked, yet they really do promote optimal levels of anabolism and support muscle recovery, growth as well as fat loss. Furthermore, they also improve your immune system, which takes a battering after continuous hours in the gym, which leaves you susceptible to illnesses. If your ill then you cant train and this will obviously hinder your progress in your off-season. In terms of training your off-season will be focussed on bringing up areas of your physique and adding mass, but it will also be a time for you to refine certain areas, which are lacking in detail. With this

said, your off-season training should focus on using heavy compound movements combined with isolation movements. Every few weeks you should have an ultra high repetition week to really shock your muscle fibres, plough litres of blood into the muscle tissue and stretch the fascia. This will promote noticeable gains in muscle mass, and it will also give your joints a muchneeded break from your assault on them with all the heavy weights you have been using. From this article you should have the basic foundations to building a cracking physique this off-season. The most important piece of advice to remember is that consistency pays and that sticking to these basic rules will take you along way. Unlike any other time of the year, you can afford more calories in the colder months and the slight increase in body fat will keep you healthy and make you stronger, which should help equate to added muscle mass!

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Raol Moat and Folk Heroes I have, throughout the last two weeks, kept up-to-date on events surrounding Raoul Moat and the NE manhunt via the reports in your newspaper and others, as well as via the TV broadcasts. I could hardly have avoided them. I have read of the Establishment's reaction to the memorial flowers left where Moat died and where he had lived and, most of all, I have read of the Establishment's collective disgust at the Facebook page that attracted 38,000 postings by people, who, for the most part, praised Moat as a hero and legend. I have accepted the nonsensical equating of bodybuilders with bullying thugs and the usual rubbish about steroids. But after reading the rose-tinted version of English history printed in your newspaper on Saturday, I could no longer restrain myself from writing this letter. Dominic Sandbrook is a wellrespected historian but I found his comments on ”A Perfect Folk Hero for our Times” quite extraordinary. Criminals have been revered as folk heroes throughout history in this country and others. In the 17th, 18th and early 19th centuries public executions were [ultimately] carried out in the UK for a staggering 220 offences and many of those taken to the scaffold were cheered all the way by members of an urban rabble not unlike those who now praise Moat. There were highwaymen hanged with hundreds of weeping women escorting them to their graves. Some of those under sentence of death displayed an arrogant indifference to their fates and in a society where the majority lived a mere subsistence existence, death could be a blessed relief – particularly if it included lots of alcohol and a celebration of your reputation. It was hardly surprising that the lower classes hailed anyone who had fought against the Establishment as a hero. It mattered not that they were murderers. Maureen Waller in her book on London in 1700 tells us that “the public wanted their villains glamorised – and with that peculiarly English tendency to regard criminals as heroic rebels against authority, free men in an exploitive, oppressive society – there was a huge audience for [pamphlets and newssheets] recounting their exploits.”

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It was the reality of public executions glamorising criminals that led to their final demise in 1868 and by then capital offences had been reduced to five We can list many other criminals who became folk heroes, irrespective of the horror of their crimes. Do not forget Ned Kelly in Australia; Bonny & Clyde in the USA – a couple responsible for the deaths of at least nine police officers and several civilians; Jessie James in the USA, a Confederate rebel, a hardcore racist who built up a largely fictitious Robin Hood image that has endured for over 100 years. Even with an Internet search it is impossible to put names to any of the victims of this list of some of the most famous of criminals Up until at least the late 19th century, the labouring classes in the UK were perpetually at risk of offending against the law, one way or another, as the rich used the forces of law and order to protect their riches. They constantly feared rebellion and had an army on stand-by, just in case. Few people had the vote during those glorious days of Queen Victoria and the country was ruled by the rich and powerful. The great Reform Act of 1832 gave the vote to no more than 650,000 men out of a total population of about 15 million [excluding Ireland]. The poor had no say in government and in 1834 it was still permissible to convict and transport to Australia six men [the Tolpuddle Martyrs] for daring to form a society to fight for better wages. Wages, which had been progressively reduced from 10

shilling per week to 7 shilling per week and were about to be reduced still further to 6 shilling per week. Throughout Victorian times there was glorification of those who resisted the Establishment of the rich. I find it impossible to imagine a Victorian society in which children were brought up to believe in social service and helping the weak. There were some like this but they were precious few. In mid Victorian cities 50% of children died before they were 5 years old, labouring class families existed on the edge of starvation, without proper sanitation, often working long hours and with poor wages. It was a wretched existence and the only heroes of the oppressed masses were those who opposed the state. It was many years after the Royal Commission of 1842 investigated women and children working in the mines before the practice was completely eradicated. Hardly the compassionate society that Dominic Sandbrook wishes us to accept. We can forget about the heroic values of a mythical man Robin Hood, who was a creation of the Victorians and Hollywood. The Victorians may have projected onto their created Robin Hood image “all the virtues that they loved and valued; his nobility, his kindness, his courage, his belief in his country and in moral order” but the workers lived in the simple hope that they could avoid the humiliation of the workhouses. It is the rich that have always run this country. They still do. They have influence via the power of money.

They have access to the corridors of power and are able to ensure that their interests are protected. Tony Blair and Gordon Brown strengthened the hold of the rich over the rest of us by leaving the City unregulated and pandering to their every need. David Cameron tells us that we are all in this mess together but his comment does not seem to apply to over-paid financiers who carry on paying themselves extravagant amounts of money, seek to avoid paying taxes and threaten to move to some overseas tax haven if they are subjected to proper regulation. Additionally the Blair/Brown government imposed on us more and more surveillance and restrictive legislation that served only to deepen the divide between the rich and powerful and everybody else. Was it Ken Livingstone who suggested that if voting changed anything, They would abolish it. I know what he means. Our society has become more than ever since WWI a Them and Us society and Us includes almost everyone except the rich and those who govern. Glorification of a character like Raoul Moat is hardly surprising. I do not support the opinions expressed on the Moat website and it would be better if the Establishment had just shut up and let the furore die away but shutting down the site will not change people's views. Finally, let me comment on the matter of “the mind twisted by steroid abuse.” I don't know what steroids – if any – Moat used but what is sure is that they were not addictive, nor did they twist his mind, nor did they cause his rages. He was quite a big man but not particularly so. Certainly he could have built the physique he possessed without any steroids at all. His physique was that of a bouncer rather than a competitive bodybuilder. The tabloid press regards bodybuilders and steroids as synonymous. Certainly some bodybuilders do use steroids but few go around beating up their wives and girl-friends or shooting people. Our society has many problems associated with disruptive families, delinquency, educational failings, poorly controlled immigration, excessive police powers, the cult of celebrity, the exploitation of a badly regulated benefits system and many more. There is plenty for the new coalition to be getting on with without worrying about the glorification of Raoul Moat. Ron Ball

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Rod ‘Rambo’ Lenette The UK’s Arm Wrestling Sensation by MuscleTalk’s JAMES COLLIER rm wrestling champion and grappler inventor Rod Lanette made such an impact at the 2010 Body Power Expo that The Beef felt he needed to be featured; especially as the UK is going to see a lot more of this sinewy, charismatic character.

A

WHO IS THIS GUY? Rod is British (eight times), European and World arm wrestling champion. In 1991 he won all three titles including being double world champion winning with both his left and right arms in the World Arm Wrestling Council (WAWC) championships. Rob is also the inventor of the Grappler which was featured at Body Power – more on that later.

lipodystrophy which means all my fat is stored in the wrong places. I have also had type 1 diabetes since I was 25 which requires me to take insulin. “Later on in life I was suffering bouts of pancreatitis and bad stomach acid reflux, I was always going to the doctor and he thought I was something of a hypochondriac. I then got in touch with a professor Steven O'Reilly who talked to me about my lipodystrophy symptoms and how I had none of the major ones such as kidney failure. He told me how my body fat was being stored around the organs rather than under my skin making them twice their usual size, so I was placed on a medical trial for a drug

years due to chronic kidney failure. Luckily, I have had a kidney transplant and since then I've been trying to make every day count.” Rod’s health is generally okay now, but some of his medication has side effects meaning he has good and bad days, “but I am in a position ten times better than when I was on dialysis so I cannot complain”. And poor health hasn’t stopped Rod: in August 2010 he was back competing and won the British title again. He’s now planning to compete in the USA for the World title once again and is looking for sponsorship to support his costs.

However, it seemed that Rod’s arm wrestling days were over when a few years ago when he suffered kidney failure. His kidney failure has an interesting background explained by Rod: “When I was three years old I went skinny over night and nobody knew why. Doctors thought I might have had leukaemia but it turned out I had a rare condition called 110

called leptin which was developed to help treat obesity. Leptin balanced everything out for me: it got me off of insulin and brought my triglycerides to normal ranges, but, as a side effect, my kidney creatinine and urea levels went right up. After a while I started feeling ill and losing strength and the doctors ended up having to put me on dialysis for five

“People say that practice makes perfect. My philosophy has always been that ‘perfect practice makes perfect’!” RAMBO! I asked Rod how he got the nickname ‘Rambo’; was it because he dresses up in army gear and ties a bit of rag around his head?! “I got into

arm wrestling whilst I was serving in the British Army in 1986. I used to arm wrestle all the time but never thought that it was a sport. A guy called Clive Myres also known as 'Iron Fist', used to be a wrestler in the old days. One of our sergeants went to an arm wrestling competition where he met Clive and asked if he would come down to our army camp. Clive at the time was training Sylvester Stallone for the 80s arm wrestling film Over the Top. I was introduced to arm wrestling as a sport with Clive showing us a range of techniques. After a while I found I was progressing faster than the rest of the guys and I requested the table to be placed in my room. Soon enough, I was arm wrestling guys every day practicing the techniques left by Clive. “The nickname ‘Rambo’ comes from me being in the army and the Stallone link between Rambo and Over the Top. As part of the look, I've been wearing combat trousers for a long while and even in 1991 when I won the

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can be found on www.armedcombat.co.uk.

world title, I was wearing them. The problem I have with arm wrestlers is that they don't want to dress up or put that bit of effort in. I'm an extrovert, its all about the entertainment for me!”

Although they have a number of small events planned, their major event is going to be at the British Grand Prix and Fitness Expo Weekend at the London Excel on March 19th-20th 2011. Armed combat will be running their Grand Prix World Championships and they will also have the grappler there for everyone to have a go. It’s going to be filmed and there’s prize money up for grabs. Armed Combat are looking for sponsors for the event.

“My army motto was ‘Evil be to he who evil thinks’!” ARM WRESTLING I bet most readers of The Beef have had a dabble at arm wrestling at some point, albeit after a few drinks down the pub! If you’re like me, you’ll have suffered an injury as a result of trying to show off! But Rod explained that arm wrestling is more tactic than brute strength and there’s a variety of techniques. “Yes, for every technique and move there is a counter technique. If you turn your wrist inward it is your bicep that's doing the pulling, if your wrist faces more outwards then the outside of the bicep and triceps do the work. You have different hand grips, wrist positions; there is so much to it than you'd think. You have something called inside and outside arm wrestling which describe if you are inside the power of the bicep or outside of it. “The best type of training for arm wrestling is table time: time spent actually arm wrestling, practicing attacking and defensive moves. The biggest area is training to go from a defensive position to an attacking position working from inside pressure to outside pressure without losing side-ward pressure. Training to switch positions allows you the freedom of movement for when you’re in an awkward position that you've got no power no move about with.”

get much out of a few years but with time your tendons will develop, you'll develop the technical side and you'll get stronger as your muscles develop allowing you to rise up the ranks. You have to learn the basics from the right people, there are guys who have been arm wrestling 20 years plus who are still making the same mistakes.”

“You’re nothing without hard work” THE GRAPPLER If you were at this year’s Body Power, you may have had a go on the grappler on the MuscleTalk stand. This innovative bit of kit is Rod’s own ingenious invention, and

involves using the whole body – especially leg power – to wrestle your opponent. The machine involves the two opponents having to grapple each other on a rotating platform then arm wrestle to pin them. It’s very interactive and fun both to watch and to take part on. They plan to make the grappler a sport in its own right and have various events around the UK. ARMED COMBAT Rod has teamed up with Dave O’neill and they have their own arm wrestling federation. With the support of MuscleTalk they are running events with the grappler and arm wrestling contests around the country. Details

ROD LENETTE Rod is a great character and loves to entertain. He’s a guy filled with positive thinking: demonstrated by his fitness even after his previous ill health. He’s married to Wendy and has three children; two girls and a boy. “Outside of arm wrestling I enjoy anything mechanical, whether it be playing about with engines or inventing new ideas. It’s the satisfaction you get afterwards when you stand back and see what you have made or achieved that I enjoy.” “I want to be able to create a legacy with all that I am doing so when my kids look back they can say that I did something really great and will hold the test of time.”

To improve his hand strength Rod also uses hand grippers, but not with the conventional grip, instead he holds them between his finger tips and pulls sideways. “New arm wrestlers need to be patient: you won't THE BEEF - Britain’s Biggest Readers - Get it FREE every issue www.beefmaguk.com

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UKBFF Leicester Photos by Eric Guy Juniors 1. Phil Marchant Feel Good Fitness, Nottingham 2. Ali Mustafa Liberty gym, Nottingham Bodyfitness 1. Maxine Betts Peak Fitness, Dagenham 2. Egle Kamis Ultra Bodies, Peterborough Masters Over 40 1. Anthony Murray Crosby Health and Fitness 2. Andrew Lawley Angels gym, Mansfield 3. David Smith Hot Bodies, Leicester Masters Over 50 1. Doug Quine Severnside, Gloucester 2. William Eyre Hot Bodies, Leicester 3. Trevor Lewis Body Works, Kent Ladies Fitness 1. Caroline Oliver DW Fitness, Nottingham

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Inteermediates Under 80kgs 1. Drosos Joannou Power Base, Lougborough 2. Abdul Rozak Powerhouse, Burnley 3. Neil Thompson Hot Bodies, Leicester Intermediates Under 90kgs 1. Santino Giampalma Hot Bodies, Leicester 2. Szymon Skorski Daz and Sugars gyms, Leicester 3. Jordan Peters Cheetahs, Brighton Intermediates Over 90kgs 1. Chris Stones Oakes, Ipswich 2. Russell Smith Iron Works, Birmingham 3. Martin Watts Bodywise, Hinckley Classic 1st: Neil Boulter Under 70kgs 1. Brandon Marjoram. Body Shapers, Kettering 2nd Joel Wright Daz Balls Gym, Leicester

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3rd Daniel Rollinsen Muscle and Fitness, Dudley Craig Jefferson Body-tech, Carlisle Under 80kgs 1. Damien McBride D.W.Gym, Cambridge Under 90kgs 1. Craig Clegg Crosby Health and Fitness 2nd Matt Godfrey Energise, Malvern 3rd Dean Ash, Extreme Fitness, London Paul Elliott Pinks gym, Carshalton Over 100 kegs 1. Martin Stevenson Olney Health and Fitness Open Challenge Jagla Leszek Daz and Sugars gyms.

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ASN Anglian Show Photos by DNS Videos • Results By Bob Lockwood This year, the well loved ASN Anglian Contest was held at a new venue, The Britannia Pier Theatre Great Yarmouth on Sunday 6th June. A really good venue. Next year’s contest is on 5th June 2011 at the Britannia Pier Theatre, Great Yarmouth. Beginners 1st Chris Pask 2nd Wayne Callaghan 3rd Steve Hart First Timers 1st Stuart Thomson 2nd Richard Lambert 3rd Andrew Haldane Juniors 1st Stephen Worsley 2nd Tom Stoupe 3rd Chris Dack 4th Ross Garner Novice 1st Wil Ghrairi Masters Over 50 1st Barry Thomas 2nd John Miller 3rd Nigel Morgan Masters Over 40 1st Dave Taylor Miss Toned figure 1st Louise Watts 2nd Maria Pichlack 3rd Gemma Skells Miss Trained Figure 1st Jo Olsson Open Mr 1st Mark Bartram 2nd Mark Claxton 3rd Dave Taylor

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To Cheat or not to Cheat - the Ultimate Diet Conundrum Muscle Topics by

Glen Danbury Our regular expert Beef writer: GLEN DANBURY •• • • • • • • Glen holds a masters degree in sports nutrition, and he has a variety of vocational qualifications in personal training such as Premier and ACSM. •• • • • • • • Glen has put this knowledge into practice by winning a variety of bodybuilding and powerlifting titles with the ANB, NPA, UKBFF, BDFPA and won the Under 72kg British Lightweight title with the BNBF in 2007. •• • • • • • • Glen has aided bodybuilders and athletes around the world through one to one training and his writing having been published in many magazines as well as his Ebook Muscle Mass Mechanics

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At the point of writing this I have been dieting for near on s i x m o n t h s , g o i n g f ro m a n o k shape – you know the point you can just about lie to yourself that you can still see your abs down to competition condition w h e re m y g l u t e s a n d t r i c e p s a re c l e a r l y s t r i a t e d . D e s p i t e t h e m i se ry o f re s t r i c t e d c a l o r i e s p e o p l e s t i l l a p p ro a c h m e a n d e i t h e r a s k whether I am sick or what I have done to cause a radical change in body fat levels. Once you tell them about dieting on r e s t r i c t i v e c a l o r i e s a n d c a rd i o f o r s i x m o n t h s t h e u s u a l q u e st i o n s u rf a c e s – ‘ ’ S o y o u h a v e n ’t eaten anything bad in six m o n t h s ? ! ? ’’ I t ’s t h e e t e rn a l q u e s t i o n – d o you cheat on your diet? For the h a rd c o re b o d y b u i l d e r o f t h e past it would be a massive sin, but since Bill Phillips, Dan Duchaine and other popularised a ‘cheat’ meal back in the early n i n e t i e s i t ’s p re t t y m u c h become a mainstay in a lot of d i e t e r’s t a c t i c s i n t h e i r p ro c e s s of leaning down. T h e q u e s t i o n re m a i n s – d o e s cheating on a diet hold merit or is it just a way of rationalising t h e s u g a r a n d f a t s i re n s o f m o de r n w e s t e r n d i e t s t h a t s u rr o u n d us and taste so damn good that e v e n t h e h a rd c o re c a n n o t s e e m to give them up? A s w e e x p l o re t h e r a t i o n a l e f o r i n t ro d u c i n g a c h e a t i n a s t r i c t fat loss diet it will become clear cut that nothing is clear cut! Ta k e f o r e x a m p l e t h e d e f i n i t i o n of a cheat: One man’s c h e a t i s a n o t h e r m a n ’s s t a n d a rd d i e t p ro t o c o l . B e f o re w e d e l v e i n t o t h e s c i e n c e l e t ’s f i r s t l o o k a n d t ry t o d e f i n e t h e r a n g e s o f ‘cheats’ Level one cheat – clean diet f o o d e a t e n i n e x c e s s o f p re scribed calories. This is as simple a s h a v i n g a d o u b l e p o rt i o n o f w h a t e v e r y o u a re s c h e d u l e d t o

e a t t o b o t h i n c re a s e c a l o r i e s a n d aid satiety levels. L e v e l t w o c h e a t – re p l a c e m e n t of equal calorie clean food for an alternative junk food option: Basically swapping out four h u n d re d c a l o r i e s o f r i c e a n d c h i c k e n f o r a f a s t f o o d b u rg e r o f equal calorie value. L e v e l t h re e c h e a t – a n a d d i t i o n a l c a l o r i e i n c re a s e c o m i n g f ro m

junk food above and beyond y o u r s t a n d a rd d i e t : F o r e x a m p l e you eat your scheduled six clean meals for the day and at some point in the day you add in a bonus junk meal. Level four cheat – what you want when you want it for an e n t i re d a y. B a s i c a l l y a f t e r s i x days of full dieting you can have a day of eating what you want in whatever quantities – basically you can satisfy the i n n e r p i g g y a n d g o f o r b ro k e o n a l l t h e o ff l i m i t f o o d s y o u h a v e b e e n d e p r a v e d o f a n d s t u ff

y o u r s e l f s i l l y f o r a d a y. Obviously whilst I have put it in f o u r d e f i n e d l e v e l s i t ’s p ro b a b l y m o re o f a c o n t i n u u m . F o r e x a mp l e b e t w e e n l e v e l t h re e a n d f o u r y o u c o u l d h a v e a s e t n u mb e r o f h o u r s w h e re y o u g o f o r b ro k e t o l i m i t t o t a l e x c e s s c a l orie intake whilst still allowing f re e d o m o f e a t i n g . L i k e w i s e y o u could have a combination of level four and one w h e re y o u c o n s u m e a s much as you want of a s p e c i f i c m a c ro n u t r i e n t such as high and low GI carbs but limiting the fat, allowing you to pig out on a specific m a c ro n u t r i e n t . Benefits of cheating There a re p ro p o s e d b e nefits of adding in a c h e a t m e a l a n d d e p e n dent upon how you s t ru c t u re y o u r c h e a t w i l l d e t e rm i n e t h e e x t e n t o f t h i s p ro p o s e d benefit. T h e f i r s t p ro p o s e d b e n efit is the possible c h a n g e i n h o rm o n e l e vels namely leptin. L e p t i n ( f ro m t h e G re e k leptos meaning thin) is a h o rm o n e f i r s t b ro u g h t t o l i g h t a ro u n d a decade ago, which is s e c re t e d b y f a t c e l l s a n d a c t s mainly on the hypothalamus a n d a l e rt s t h e b o d y o n c a l o r i e intake and bodyfat levels. When c a l o r i e s a re i n a b u n d a n c e l e p t i n i n c re a s e s a s w e l l , w h e n c a l o r i e s d e c re a s e o r b o d y f a t l e v e l s d e c re a s e t h e re i s a d ro p i n l e ptin levels. What does this do? We l l k e e p i n g l e p t i n h i g h w i l l typically keep metabolism high a n d a l s o s u p p re s s h u n g e r ( F o g t e l o o e t a l 2 0 0 3 ) - w h i c h l e t ’s be honest is a big plus when dieting. I t d o e s n ’t t a k e m u c h t o d e c re a s e

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leptin, with only seven days of c a l o r i e re s t r i c t i o n d e c re a s i n g leptin levels significantly (Dubuc et al 1998). The good news? Exogenous leptin can easily be manipulated and boosted in a s h o rt t e rm m a n n e r w i t h a n i n c re a s e o f c a l o r i e s ( We i g l e e t a l 1997) specifically carbohydrates (Evans et al 2001) Considering this, having an i n c re a s e o f c a l o r i e s ( c h e a t l e v e l two to four) would bring about positive adaptations in leptin levels whilst dieting. This may or may not keep metabolism r e v v e d u p a n d f i r i n g o n a l l c y l i nd e r s t h ro u g h o u t a d i e t i n o rd e r to avoid fat loss plateaus. The second benefit will be i n c re a s e d g l y c o g e n s t o re s . A s y o u d i e t e n e rg y s t o re s – b o t h f a t a n d g l y c o g e n a re u s e d u p . T h e first is wanted, the second not s o m u c h a s f u l l g l y c o g e n s t o re s w i l l a l l o w y o u t o t r a i n h a rd e r, look fuller and mean you have e n e rg y t o g e t o n w i t h l i v i n g y o u r l i f e . To a v o i d h a v i n g p e rm an e n t l y d e c re a s e d g l y c o g e n s t o re s a n i n c re a s e i n c a l o r i e s a l l o w s t h e m t o re f i l l a n d t h e s u d d e n i n c re a s e i n m e t a b o l i s m m i g h t b e t h i s a n d t h e s u b s eq u e n t i n c re a s e i n g e n e r a l a c t i v i ty and training levels rather t h a n a n y c e l l u l a r h o rm o n a l change as exposed above. L a s t l y t h e re ’s d i e t a ry c o m p l i a n c e – cheating could be as simple as s i x s t e p s f o rw a rd o n e s t e p b a c k with the added benefit of a scheduled cheat ensuring you stay on track for the full six days or however long you opt between cheats. The downer on cheats. T h e f i r s t d r a w b a c k i s a t e m p or a ry h a l t i n f a t l o s s . Yo u c a n u s e y o u r f a t re s e rv e s i f t h e re ’s excess calories piling in as your body will use these first. This is e s p e c i a l l y m o re i m p o r t a n t i f y o u a re a k e t o s t y l e d i e t , a s y o u w i l l be pushed out of ketosis for an extended period, although I am not a believer in the need for ketosis. T h e s e c o n d d o w n s i d e o f c h e a ting is the physychological i m p a c t . O n c e y o u t a s t e t h e o ff l i m i t g ru b g o i n g b a c k o n a d i e t i s h a rd a n d m a y m a k e y o u m o re i n c l i n e d t o c o n t i n u e o v e re a t i n g after the end of the scheduled cheat. or worse of all dumping the diet altogether in favour of o p t i n g f o r d i e t a ry d e c a d e n c e o v e r a l e a n h a rd p h y s i q u e . The last downside would be pain o f re g re t – w h a t e v e r y o u r re a s o n

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defining you could also include m a c ro n u t r i e n t re s t r i c t i o n s u c h a s v e ry l o w f a t o r v e ry l o w c a r b s . E i t h e r o f t h e s e d i e t s w i l l p ro b a b l y b e n e f i t f ro m a l a rg e i n c re a s e o f w h a t y o u ’ re d e p r i v e d o f b o t h for the nutrient yield as well as mental satisfaction and long t e rm d i e t a ry c o m p l i a n c e , a s m o s t f a t l o s s re q u i re s a re a s o na b l e t i m e f r a m e t o s e e e ff e c t i v e re s u l t s .

f o r d i e t i n g y o u d o n ’t w a n t t o get to the end of a pre s c r i b e d diet period and wish you had p u s h e d h a rd e r. T h i s m o s t l y a p p l i e s t o t h o s e w i s h i n g t o c o mpete but if you get a second p l a c e t ro p h y b e c a u s e y o u a re s l i g h t l y o ff, the pain of re g re t over that chocolate fudge cake you cheated on two weeks out f ro m y o u r s h o w w i l l b e a l o t w o r s e t h a n t h e s u ff e r i n g o f going without. One will last two weeks the other could haunt y o u f o re v e r ! N o t a l l d i e t s a re t h e s a m e . S o f a r w e h a v e s e e n t h a t t h e re i s a g re a t v a r i e t y i n m e t h o d o l o g y of cheating and it holds both p ro s a n d c o n s t o t h e s e e k e r o f f a s t f a t l o s s ; b u t b e f o re w e l o o k at indicators of whether to have a c h e a t o r n o t i t ’s p e rt i n e n t t o consider how you diet. If I was to list the myriad of d i e t s o u t t h e re g e a re d t o w a rd s f a t l o s s y o u w o u l d h a v e a n e n c yc l o p a e d i a . Wi t h o u t q u e s t i o n though how you choose to diet will influence whether a cheat meal (or type of cheat) will work for you or against you. Roughly speaking we have two b ro a d t y p e s o f d i e t s – s e v e re and moderate: The definition of

each is how much calories they c u t . Wi t h a m o d e r a t e d i e t a s m a l l c a l o r i e d e f i c i t i s a c q u i re d and slow gradual weight loss is achieved without many of the maligned set backs espoused earlier on, such as metabolic lowering, glycogen depletion a n d d i e t a ry c o m p l i a n c e . H a v i n g l a rg e c h e a t s o n t h i s t y p e o f d i e t n o rm a l l y re s u l t i n m o re n e g atives than positives. Think of it l i k e a b u c k e t – t h e c l o s e r y o u a re to the top in being full the g re a t e r t h e c h a n c e o f l a rg e f i l li n g w i l l s p i l l o v e r. T h i s i s t h e same with the diet as moderate deficits mean less glycogen d e p l e t i o n a n d l e s s m e t a b o l i c d i st u r b a n c e s s o l a rg e re f e e d s w i l l n o r m a l l y re s u l t i n l a r g e s u r p l u s calories with no place to go but back into your adipocytes and make you fatter again. S e v e re d i e t s o n t h e o t h e r h a n d t e n d t o d e l e t e s t o re s h e a v i l y a n d l a rg e i n f l u x e s o f c a l o r i e s u s u a l l y o n l y s e rv e t o i n c re a s e e n e rg y s t o re d w h e re w e a s b o d ybuilders want it – in the muscle with a slight metabolism boost a s a n a d d e d b o n u s . I h a v e n ’t g o t c l i n i c a l d a t a t o s u p p o rt t h i s b u t i t s j u s t l o g i c a l re a s o n i n g a n d witnessing anecdotal feedback. Wi t h i n m o d e r a t e a n d s e v e re d i e t

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Indicators of when to cheat So far we can see that cheating has benefits for some, but when should we use these methods? Ty p i c a l l y y o u w o u l d u s e i n d i c ators such as bodyweight, s t re n g t h , r a t e o f f a t l o s s a n d mental state. If any of these take a massive nose dive then it w o u l d b e w i s e t o re v i e w t h i n g s and make a personal judgement o n w h e t h e r t o h a v e a re e f e d o r c h e a t o f s o m e v a ry i n g d e g re e . I n m y o p i n i o n a m o d e r a t e c a l or i e re s t r i c t i o n w i t h a g o o d r a n g e o f c h o i c e s o f f o o d g ro u p s a n d 1 0 0 % d i e t a ry c o m p l i a n c e d o n e o v e r a p ro l o n g e d p e r i o d o f t i m e i s t h e o p t i m a l f a t l o s s s t r a t e g y. The pro b l e m i s b o d y b u i l d e r s d o n ’t d o m o d e r a t e – w e w a n t e x t re m e – a n d m o s t w i l l o p t f o r the same with dieting. For these i n d i v i d u a l s a l e v e l t h re e c h e a t o r e v e n a re s t r i c t e d p e r i o d ( s a y t h re e h o u r s ) l e v e l f o u r c h e a t m a y o ff e r b e n e f i t s . J u s t re m e mb e r t h a t d i e t i n g i s h a rd a n d a cheat is a tool to achieve the final outcome. If dieting was m e a n t t o b e e a s y e v e ry o n e w o u l d w a l k a ro u n d s p o rt i n g s i x packs and striated muscle year ro u n d . R e f e re n c e s Weigle et al. eff e c t o f f a s t i n g , re f e e d i n g a n d d i e t a ry f a t re s t r i c t i o n o n p l a s m a l e ptin levels. J Clin Endocrinolmetab 1997. F o g t e l o o A J e t a l . e ff e c t s o f re c o m b i n a n t h u m a n l e p t i n t re a t m e n t a s a n a d j u n c t o f m o d e r a t e e n e rg y re s t r i c t i o n o n b o d y w e i g h t , re s t i n g e n e rg y e x p e n d i t u re a n d e n e rg y i n t a k e i o n o b e s e h u m a n s . D i a b e t e s Nutr metab 2003. Evans et al. carbohydrate and fat have d i ff e re n t e ff e c t s o n p l a s m a l e p t i n c o n c e nt r a t i o n s a n d a d i p o s e t i s s u e l e p t i n p ro d u c tion. Clin Sci 2001 D u b u c e t a l . c h a n g e s o f s e ru m l e p t i n a n d endocrine and metabolic parameters after s e v e n d a y s o f e n e rg y re s t r i c t i o n i n m e n and women. Metabolism 1998


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Leeds Town Hall echoes to the thump of Posing music for the

UKBFF North East Photos by Roger Shelley • Report by Alex Mac Juniors 1st Robert Plant Powerhouse gym, Stoke Chunky, full legs and chest. Striations in delts and triceps. 2nd Stephen Hadfield Ultra Flex, Preston Lean and compact. Taper, good legs. Wide back 3rd Michael Terry Muscle

and calves.

Junction, Aldershot Good balance, quads and chest full. Daryl Welling Body Masters, Blackpool Great balance and muscle fulness. Quad sweep good. Big guns. Stephen Bronze Pure gym, Leeds Well balanced physique, but needs to work on size. Nicholas Briton Max Muscle, South Hetton Tall guy, could take a lot of muscle mass in time. Massive full quads

2nd Sarah Mura Tight mid section, with good abs. Great shoulders, legs and calves. 3rd Mary Westwood Emporium, Birmingham A tall girl in good condition. Sarah Smith Heart Strength and Fitness, Chesterefield Shapely figure. Marisa Wright East Coast Muscle, Blythe Lean and tight? Zoe Edwards Ultra Flex, Preston Nice and curvy fig-

Womens Fitness Kirsty Freeburn. Muscle Junction, Aldershot Nice athletic performance. Body Fitness 1st Kim Hollis Nice shape, pleasant upper body taper.

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ure with super legs. Rachel Nichol Newcastle Another nice pair of pins. Masters Over 40 1st Nigel Cox Total Rebuild, Rotherham Lovely shape and condition. Crisp. Back superb. Legs and guns outstanding. 2nd Keith Williams Hooks gym, Park Royal Very chunky, big guns, good abs, and chest.

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Masters Over 50 1st Alan Turner Cuts and Curves, Durham Superb shape, size and condition. Stan Moyson Joe Gs, Leeds Strong upper body. 2nd David Borwell Denys gyn, Billingham Excellent upper body, especially his chest. Lindsay Wain Portland gym, Stoke Nice condition and well balanced. 3rd Jimmy McGlone Denys gym, Cleveland Wide back

and good taper. Intermediates Under 80kgs 1st David Chatterton Ultimate Fitness, Stalybridge Impressive upper body, great pecs. 2nd Darren Elemmett Train and Effects, Thorpe Arch Condition good, with plenty of size. 3rd James Carr Gym l Fixit, Rochdale Nice compact shape, full muscles. Hassan Alqbain Fitness First,

Leeds Good condition, full chest and big upper body. Richard Heeson Ultimate Physique, Castleford Great quads and calves. Danny Coletrup Olympic gym, Eccles Wonderful legs and calves, but his upper body is catching up fast, Joseph Garner Ultraflex gym, Preston Sizeable and well proportioned overall. Darren Rook Reshapers gym, Grimsby Sharp and balanced. Classy.

Stephen Farrow XXL Fitness Centre, Stockport A promising if slightly rough physique, with plenty of muscle mass all over and good width to his shoulders.

Intermediates Under 90kgs 1st Adi Kot Ultimate Physique, Castleford Sharp and hard. Lots of muscle detail. 2nd Nicholas Stores XXL Fitness Centre, Stockport Excellent condition and size. Tapered upper body. 3rd Benjamin Browne D. W. Bolton Good proportions and muscle size. A little smooth. *Leo Harley Jubilee Hall, Covent Garden Good quads and chest. Sizeable guns too. Energetic routine, incredible. Matthew Lyons Stream Line, Bradford Chunky calves and guns, needs s bit more conditioning maybe and a more exciting routine. John Gair Cuts and Curves, Leadgate Great chest and delts. Fair size.

Classic 1st Kami Kalsi Enterprise gym, Glagow Great taper and amazing leg shape. Very tight glutes and hams. 2nd Steve Castle David Lloyds, Leicester Great quads. Strong upper v shape. Potential to go places. 3rd John Welsh Fitness First, Streatham Very hard and sharp. Strong chest and delts. Mehmet Edif Muscle Limits, Enfield Great upper body taper with massive chest. strong abdominals. Chris Manion Flex and Tone, Salford Great looking physique in hard condition. Full muscle bellies and lots of detail. Alex Machlica Temeple gym, Barnsley Good size and fair condition.

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Intermediates Over 90kgs 1st Craig Anderson Auchenharvie, Stevenson Fantastic size and great symmetry. Big guns. 2nd Ali Kotobi Pumping Iron, London Nice tapered upper body, and fair size. Good size legs.


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Kevin Kelly Intrim, Ripon Lots of raw muscle size, and good balance. Adrian Maud Flex, Bradford Lean, with a good athletic physique. Lee Eagle Gateshead Leisure Not enough tan but good condition and strong legs. Open Challenge 1st Ross Ali Emporium gym, Birmingham Ripped to blazes, with an awesome upper body taper. Big guns, chest and delts with lots of striations and glute detail. 2nd Paul Norton Gs gym, Macclesfiekd Hard and sharp. Tight mid section, good chest.

Under 70kg 1st Darren Stewart. Muscles H and F, Tipton Weil balanced with good size, and fine hard condition. 2nd Michael George Dewsbury Sports Centre Interesting shape, taper and quad sweep. Quite lean. 3rd Jason Barnett Planet Fitness, Bradford Good taper, a pleasant shape. Neil Smithers Neils gym, Tadcaster Nice balance and symmetry. Seen him looking sharper though. Howard Chough Iso Bodies, Wakefield Not bad condition and a good amount of muscle size. Chunky guns.

Paul Olbison Future Bodies, Morley Wide and chunky. Quads solid. Muscle in the rough. Under 80kgs 1st Jermaine Ellison The Gym, Pudsey Excellent v shape taper, with wide back. Hard looking. 2nd Robby Anchant Muscleworks and Bodyworks, London Chunky muscled all over, nice shape and proportions. 3rd Chris Unitt Muscles Health and Fitness, Birmingham Lots of muscle in the right places. Cut. Nathan Ely Fitness and Physique, Middleton Full muscles in all departments.

Good legs. Shaun Scullion Shape Hosuse, Ashtington Tight looking. Under 90kgs 1st Sean Jackson XXL Fitness Centre, Marple Ripped and balanced. Great mid section detail. Great quads and calves. 2nd Greg Brown Bodyline, Worksop Wow those legs! The best quad sweep of the day, and matching full calves Overall he has a lot of muscle in every body part. Under 100kg 1st Haroldas Dambrauskas

Muscleworks, Bethnal Green Beautiful shape. Full all over. Fabulous guns, quads, calves and thick back. Like a scary cartoon! Not exactly ripped though. 2nd Damien Atherton Body Active, Sandish Great condition, vascular and full. 3rd Ally Aljaff Muscleworks, Bethnal Green A beautiful physique with major league size. Wide as a house. Huge back, chest, delts and quads. And very sharp condition

too. Ivan Da Silva Muscleworks, Bethnal Green Chunky. Ripped detail, in hamstrings and quads. Derek Morton Fitness and Physique, Leeds Good size but just not cut enough. Craig Wilkinson Bodywise, Hinckley Good chest and guns. Too smooth though.

a strong looking physique. Best Poser Robby Anchant Our own Robster from the Beef. Overall Winner: Haroldas Dambrauskas

Ms Open Tanyia George OlymIc Gym, Eccles Some good guns and

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Dave Guest and Dan Barry

The Boys from the West had the opportunity to chat to two guys that have done extremely well again this year in their quest for the NABBA Universe titles of Mr Class 2 and Juniors in Southport sometime in October. Finally the West have two guys to be proud of in the Bodybuilding World, and I managed to catch up with Dave and Dan while at a photo shoot for promotional posters and advertisements for their sponsor Trojan Fitness (based in Bristol - photographs by my partner Chris Small). Dave Guest won Class 2 at this year's NABBA Britain Final, taking the Overall title to become MR BRITAIN 2010. A shame that through injury Dave Titterton was unable to compete this year. If he had been there I truly think it would have been a spectacular show-down of physiques. I will still stick to my boy Dave taking the title though!! Dan Barry came back this year looking his best ever to retain his NABBA Junior title and then 3 weeks later going to Malta for the NABBA

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Dave Guest at the Britain

Dan Barry (left) and Dave Guest

Worlds taking the Junior title there as well. I am so chuffed for Dan as he did have a disappointing Universe 2009 (he will admit to it himself), but he has come back this year with even more determination. My first question

was "what have you guys been up to in the time you have taken off between preparation for the shows?" Dave - I had a couple of weeks off training after the Britains and enjoyed some nice food all though I couldn't over

indulge as I had a guest spot in Gosport on 3rd July and needed to look half tidy! But after that enjoyed chocolate, especially those peanut M&M's,

roast dinners, desserts, takeaways, alcohol.......need I go on!? I had a good rest in Turkey for a week, but back to the gym now BIG

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TIME!!! Dan - I took a week off after the Worlds chilling and taking my girlfriend out to places we wouldn't have been

favourites out of comp) all the usual stuff. Guys - do you think your preparation for the Universe will change much

all goes well I may do a show or two next year, or take a year off who knows! Dave agrees with Dan "It depends on how it goes at this years Universe. If it goes well I may feel that I have achieved all I can in my world of Bodybuilding and take at least a year away from it all. After all I did start Bodybuilding with the intention of only doing one competition, but that's not happened! I did ask Dave as this will be Dan's last year in the Juniors what did he feel Dan needs to do become one of the leading big guys? "Dan's already had a fantastic year and proved himself. He wants to go all the way in bodybuilding and I hope he does. If he keeps doing what he's doing I am sure he will achieve his goals (but he'll never

able to enjoy while I was dieting. It has been great to eat forbidden foods like Nandos, Ben & Jerrys (I can relate to that one Dan, one of my

from the Britains/Worlds? Both Dan & Dave agree that they were happy with everything and basically "If it ain't broke don't try and fix it." "Yeh hopefully get the same physical results for the Universe." says Dave. As this will be Dan's last year competing in the Junior class I asked him what his plans are for the future regards competing? "Well I'm not really sure, I have to get the Universe out of the way first and if

beat me, lol!!!! I would have retired by the time he's ready for Class 2). I know that you guys train together, do you ever get on each other's nerves? (be honest). Will this continue leading up to the Universe and although good mates will you feel that nearer the time you will need your own space? They both agree: "Training together does keep us motivated and works well most of the time.

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However when you are both dieting for the same show, tempers can run high and we can both be like bears with a sore head. We try not to take it out on each other and our preparation does differ, so nearer the time it works out better to have our own space, focus on our training, go home and have a good sleep. As far as NABBA 140

goes how do you guys feel it compares to other associations? Dave is quick to compliment NABBA "I feel it rides as high as any other, NABBA seem to be looking more for condition". Dan agrees "NABBA competitors are amongst the highest and hardest standard of amateur Bodybuilders. I'm with Dave. Condition plays a big role for

NABBA, however size is a factor too and if you have both.... SORTED!. FINALLY, as a good friend of you both, I see a great future for you in the sport of Bodybuilding. Yes I do class people like us as atheletes, do you ever get frustrated when people who don't know or understand the sport make stupid assumptions

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about Bodybuilding and Bodybuilders? Have you ever encountered stupid comments and if so how do you react? Dan - People don't realise the amount of work and dedication that goes in to doing this. They just seem to think you get on stage and it's done, but there's so much more to it: The food every 2 hours, the amount of time spent in the gym and so on. I have had some nasty comments in the past but the best thing to do is shrug it off. At the end of the day it's what I love doing and jealousy gets the better of people.

Dave Personally my experiences of Bodybuilding have always been positive on a face to face basis. Yes some people do seem to have a little too much to say, but in my opinion it just comes down to them

being jealous. After all, would they live as we do for 12 weeks before a show? Thanks boys it has been a pleasure spending time with you both and I look forward to the Universe. Although I will be in Vegas getting married (sorry

lads got to get my priorities right) I am sure you will keep me posted by text messages, and I am sure once again you will do us proud.

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Mr Peterborough Photo Highlights of Rob Reinaldo’s Contest

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MuscleNews www.alexmac.biz

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Sat 16th October NABBA Central Britain Doncaster Contact Julia Abel on 01427752832 or 07851458632.

Sun 17th October UKBFF Mr Hercules Qualifier for British 2011 Promoter: Scott Horton: 01206 573737 Entry forms to: Hercules Gym, Colne Bank Ave, Colchester

Sat 23rd October NABBA Mr UK Batley Frontier Club Judging & show combined. Registration at 1100, start time 12 noon. Contact show organiser, Paul Jeffreys, for entry forms and further details: Wolfwear Sports & Fitness on (01274) 730718 or 07889 399107.

Sun 24th October NPA Britain Finals The Civic Hall, High Street, Bedworth Entry by qualification only Tickets - £18 with discounts available to any who purchase more than 10 tickets. Contact Michael Phillips on 01484 683685 dianephillips@hotmail.com

Sun 24th October Vyomax Classic William Aston Hall, Wrexham Doors open 12 noon, show 2pm. Tickets from 0161 865 8555 or call Steve Fong 07974 000289.

Sat 30th October NABBA Universe Southport Contact NABBA HQ for further details on (01384) 898578.

Sunday 31st October Paul Sutton & Zacc Harvey Classic Goose Green Labour Club, Wigan Judging & Show combined Usual Classes Doors open @ 4pm, Show starts @ 6pm Tickets £12.00 For details contact Paul Sutton on 07944127626 or Zacc Harvery 07738113096

Sun 14th November UKBFF Stars of Tomorrow Qualifier for British 2011 Beck Theatre, Grange Road, Hayes Tickets available (£20): 02085 618371

Promoter: UKBFF: 01519 314090 or 01162 152964 Entry forms to: Hercules Gym, Colne Bank Ave, Colchester, Essex, CO1 1UU

Sat 20th November NAC Open British Middleton Arena, Manchester Contact: Eugene-01706 600227 mbl:07980141152 nac-uk.co.uk

Sun 21st November NABBA Allsports Novice Britain Brierley Hill Combined judging & show. Registration from 1300hrs. For further details contact Val & Jim Charles on (01384) 892976. .

Sat/Sun March 19/20th 2011 British Grand Prix & Expo Weekend Excel, Docklands, London Pro show with 202 class and Expo with stands and many other exciting extreme sports. Contact Neil Hill on 0781 6543176 neilhill69@btinternet.com

Saturday 23rd April 2011 NABBA Scottish Area Show Rothes Hall, Glenrothes Judging 12 noon Show 6pm. Tickets £8 judging, £8 Show from Rothes Hall Tel: 01592 611 101. Contact NABBA Scotland Area Rep & show organiser Ian Lawrence on 0795 7941878 for further details.

Sunday 24th April 2011 NABBA West Area Show The Corn Exchange, Exeter Judging 1300 Show 1900 Contact show organiser, Tony Turner, for entry forms and further details on (01752) 708418

Saturday 30th April 2011 NABBA N. Ireland Area Show Ulster Hall, Belfast, N. Ireland Judging 1300 Show 1930 Contact Dave Warner email address: dave@davewarner.co.uk

Saturday 30th April 2011 NABBA South East Area Show The Beck Theatre, Grange Road, Hayes Judging and show 4pm Contact Show Organiser Daniel Breen, for Entry Forms and further details etc. 01708 736043 or e-mail na88aseast@yahoo.co.uk. Door open 1300 hrs, Judging/Show combined 4pm.

Sunday 1st May 2011 NABBA South Area Show The Festival Hall Petersfield Hants Off the A3 between Portsmouth and London. There is a train station within walking distance. (Doors open 1100 hrs for booking in, Judging Commences ast

1400 hrs and Evening Show Doors open 1800 hrs show commencing 1900 hrs.. Contact South Rep Mike King for further details on date and venue: (afternoons and evenings only) The Kings Physique & Fitness Centre on 01428 751838. email mike@mikeking.co.uk

SHOW/EVENTS PROMOTERS: FOR ALL YOUR

UNIQUE BRONZE STATUETTES Trophies•Statues•Medals etc Tel: (01845) 574243 Fax: (01845) 524347

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www.foxmouldings.com 150

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Saturday 14th May 2011 NABBA North East Area Show Batley Frontier, Bradford Road, Batley Judging & show combined. Registration at 1100, start time at 1200 noon. Contact show organiser, Paul Jeffreys, for entry forms and further details: Wolfwear Sports & Fitness on (01274) 730718 or 07889 399107.

Personal Training Free Guide! "7 Steps to getting in Shape" www.DanParker.co.uk

GYMS - WEST

Saturday 14th May 2011 NABBA Wales Area Show Memorial Hall, Barry, South Wales Please contact show organiser, Mike Richards, at Bodymasters Gym for entry forms and further details on (01633) 255663.

Sat/Sun 21st/22nd May 2011 Bodypower Expo 2011 NEC Birmingham To find out the latest news on the BodyPower expo please visit: www.bodypowerexpo.co.uk

Sunday 22nd May 2011 NABBA North West Area Show Southport Theatre and Floral Hall Judging & show combined. Check in 1400 hrs, Starts 1600 hrs. Contact show organiser, Michael Sullivan, 07780677168 for entry forms and further details Contact the box office on 01704 500036 for tickets Ticket prices £13.50 in advance £15 on the day book early as always a sell out. This show is a Qualifier for Nabba Britain, Wff Universe and Worlds. The Organiser quotes “One of the countries best shows”.

Saturday28th May 2011 NABBA Britain Finals Southport Theatre and Floral Hall Contact NABBA HQ for entry forms and further details on 01384 898578. All tickets available from NABBA HQ (PayPal/Cheque/Cash)

Sidmouth W-T Club Alexandria Industrial Est Contact 07929 891 563

G Y M S - WA L E S

Peak Physique Gym Rhymney-River-Bridge Rd Cardiff GYMS - SCOTLAND

Planetbodybuild Sunday 1st May 2011

Sunday 8th May 2011

NABBA North Area Show The Borough Hall, Hartlepool Date still to be confirmed Contact show organiser, Eddy Ellwood Jnr. (Ellwoods Fitness World) for entry forms and further details on (01429) 891800.

NABBA Midlands & Pro Am Brierley Hill Civic Hall, West Midlands Combined judging & show. Doors open at 1300 hrs for booking in. Competition starts at 1400 hrs. Tickets £15 Contact show organiser, Jim Charles, for entry forms and further details on 01384 892976.

16f Bloomlands Street Paisley

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Sarah Bridges new DVD is on sale at

www.fitnessdevelopment.co.uk 156

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Readers Pix Sam Stone

James Booth Hi Alex. My name is James Booth. I’ve just competed in my first show in Birmingham. I started at an overweight 18 half stone. At the weigh-in I was 86 kgs. so entered the Intermediates up to 90kgs. The whole experience was brilliant. Big fan of the mag. Regards James Booth.

Hi Alex My name is Sam Stone and am a frequent reader of the Beef magazine. I compete myself and was wondering if you would like to do an article on me. I was a Junior last year and am in the Classic class this year. I have made big improvements over the past 3 years and would love to feature in your magazine. I am currently studying at university doing strength and conditioning science and believe this is a great reason why I have improved this year. I train at Physiques Warehouse gym in south london. I have pictures from when I started, my show last year and recent pics from 4 weeks out of the current show I am aiming for... the Kent Classic in Gravesend on the 29th of August! Sam • Yes Sam, we’ll definitely do a proper magazine photo-feature soon. ALEX

Readers Photos If your pictures are chosen to be printed, you could be invited to be photographed in London at either a well-known gym or our Studio. Photos for the Beef should be 300 dpi resolution for maximum quality when printed. Not 72 dpi. Send to: muscleco@aol.com or Alex Mac, Beef Magazine 29 Fairways Business Park London E10 7QB

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NABBA West of England Photos by DNS Video

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BSN's

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Training Injuries

by Adam Gethin

ndless sessions in the gym with huge levels of intensity and pushing yourself to the absolute limits and beyond are bound to take its toll on your body. Most if not all experienced athletes in various sports have suffered from one injury or another, whether it is muscular damage or connective tissue. Injury prevention is a skill in itself and knowing and understanding certain pieces of knowledge can be the difference between crippling yourself or not. Of course, you can never be certain you will avoid injuries even after taking all the right steps, but there is a significantly better chance that you will avoid serious injuries if you do follow these steps. Understanding the common causes of sporting injuries and where in the anatomy they generally occur goes along way to helping you avoid suffering certain injuries. Although a lot of athletes do suffer muscular injuries it is connective tissue injuries such as a torn ligament or tendon, which becomes very problematic. The reason as to why connective tissue damage is generally a lot more serious in the long term in particular is that these tissues have very poor blood flow, therefore once they become damaged beyond a ‘minor’ state they struggle to recover. Blood flow is vital for recovery because it is the blood, which transports the nutrients to various areas of the body, therefore if the blood flow is poor you can be sure the rate of recovery will also be poor. Whilst it is impossible to state 100% of the time the exact cause of

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injuries to your connective tissues, it is more often than not excessive levels of stress from constant strain from heavy loads of weights. Therefore for bodybuilders who constantly use a repetition range of 6-10 week in week out without going much higher you are in a ‘high risk’ bracket. In this kind of repetition range there is immense stress on the connective tissue at the joints because your muscles cannot take the majority of the weight. Now, it is vital to train like this, however, it is also vital that you take a step back and use higher repetitions from time to time in order to fatigue the muscles and place far less stress

on your tendons and ligaments. Just like your muscle fibres, the fibres in your ligaments and tendons suffer micro tears after a heavy workout. However, unlike your muscle fibres, the lack of macronutrients getting to the connective tissues mean that they don’t recover very well. Therefore you could feel absolutely fine, and then after continuous heavy workouts this micro tear, which may have recovered with sufficient rest, turns into a serious stress tear. Not only will this injury take months of rest to reach a point where you can begin to use lightweights again, there is a distinct possibility you will always suffer with a

BEEF magazine - Britain’s Biggest Readers

weakness in this area forever more. With that being said you should now understand the importance of once every 4 weeks or so taking a step back with the weight and upping the intensity using high repetitions to tackle your muscle fibres from a different angle. Not only will this improve your gains in lean muscle tissue due to stretching of the fascia and the stimulation of your slow twitch muscle fibres, you are also affording your connective tissues time out to recover from your seriously heavy workouts. In terms of supplements, a quality multi-vitamin and Cissus Quadrangularis will help maintain the health of your connective tissues. Another common problem for athletes, in particular as they age is the decrease in bone density. Again, continuous use of ultra heavy weights week in week out with very little break can cause very painful aches in the bone. The rate of bone rejuvenation isn’t poor, but when it isn’t allowed any time to recover from the heavy strains your bones will suffer. Areas, which often suffer, are joints, which is because the cartilage is worn away and then the bones rub against one another causing terrible pains. Of course, supplementing on calcium will help but with such extreme levels of exercise with extreme weight the wear on your bones is inevitable. Therefore, again just like your connective tissues, your bones will benefit greatly from a high repetition week every few weeks. Finally, muscular injuries are common yet are


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generally less serious, but that’s only a generalisation. Using very heavy weight continuously places immense levels of stress on to your muscle fibres, and from time to time this will cause serious tears. Again, if you alternate your weeks with high and low repetitions there is more chance a minor tear will recover. High repetitions also increase the blood flow ten fold and the nutrient rich blood will also help repair a minor tear and prevent it from developing into anything more serious. Another obvious yet very important way to limit injury in any of the above areas is to warm up appropriately. It is amazing how many athletes who are experienced don’t warm up properly. What a proper warm up will do is instantly increase the elasticity of the muscles and connective tissues and pump blood into the area, which instantly

limits the risk of injury. It is vital to use very light dumbbell exercises before any upper body workout to stretch the ligaments and tendons around your shoulder joints in particular also. Your shoulder joints are very vulnerable to injury because

of the amount of weight they constantly have to shift. This article is literally intended to point out some obvious yet extremely important and often neglected points in sports and bodybuilding. It is a very simple philosophy, which an

injured bodybuilder cannot train and therefore this instantly becomes counterproductive. Sometimes injuries are unavoidable and you cannot always see them coming yet an awful lot could be avoided with these very simple protocols. If you warm your joints up, take a break regularly from super heavy lifting and supplement correctly you should stand a better chance of avoiding some of the dreaded injuries which so many bodybuilders and athletes in general have suffered!

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Know your Arse from your Elbow By The Phantom Judge Welcome once again to my column. As often happens, as a prelude to the topic under opinion this month I’d like to offer a few thanks. Firstly, thanks to WPF World Champ Karl Bhattacharyya for his email. Some valid points raised in relation to the topic of last issues article mate and always nice to have someone agree with me. Unfortunately, your guess as to my true identity is miles wide of the mark but amused me all the same. If I ever do embark on a career as an IFBB Pro though, I shall keep your good luck wishes “in the bank” and use them. May I return the sentiment and wish you my very best for your future plans both in and out of the sport. My remaining thanks go to our very own Dr Dave Parry. It was with a rare interest that I read your last article, with it being dedicated to a subject very close to my own heart. That of course (for those of you who hadn’t guessed from the ever so clever nickname I have chosen to adopt) is Judging, and in particular the defence of both Judges and Judging within the sport who are a much maligned bunch and often come under far too much flak. Following on from Dr Parry’s views last time, I now wish to expand on the topic, put my head on the block and……… tell you how it’s done! Before I begin though I add the following caveat; that as bodybuilding IS a subjective sport, and various sanctioning bodies MAY have varying criteria for how a physique COULD be judged, I am not trying to say this is how every judge applies themselves to the job. Opinions (quite rightly) vary and although “my” way works for me, others may disagree with it. However, if you are a casual or hardcore fan and have always wondered what “we”

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actually look for, read on and you may end this article enlightened. Who knows, maybe there’s a judge or two out there who may benefit too! Here goes.

1-Bodybuilders should be judged from the neck down If you prefer of course, start from the ankles and stop at the neck. I am sure you can see the point I’m making here. From bodybuilders who “may” have been benevolently judged due to their identity and or former glories, to the possible occurrences of competitors (male and female alike, but more normally female if I’m honest) placing higher than perhaps they should due to a perceived facial attractiveness. Doesn’t happen? Yes it bloody does! A long time ago, I served something akin to an “apprenticeship” in bodybuilding judging. During this time, I was lucky enough to be “taken under the wing” of a man who had judged the very highest levels of the sport. In fact, his name appears in the credits of more than one of the official Olympia recordings. When a man like that gives you advice, you tend to listen and I did. The wisest words he ever spoke to me on this particular subject? They were “always judge with your head and not your heart”. I’ve followed it ever since and it has served me well. You follow it too, and perhaps the familiar chorus of “my mate was robbed” will ring out a lot less.

Judge me from the neck down! It’s all about Muscle size and Shape This guy’s got it Right

2- The sign above the door says Bodybuilding Yes, Bodybuilding. It (as we have already discussed) is not a beauty

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contest (at least in the traditional sense), or a popularity contest, and it is most certainly not a dieting contest either. For those of you attempting to give or claim merit the many things a bodybuilder can have to go along with a great physique, let’s actually stop and look at the physique itself first. The foundation of success in the sport is a good physique. Yes, you need to


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armchair experts when describing a physique, usually applied incorrectly but done so to make them sound like they know exactly what they are taking about. The four I mentioned above are the most common. Here are what they actually mean, based loosely on their dictionary definitions and hence leaving little room for deviation, at least from my point of view.

be in shape and I’m not saying otherwise. You do not necessarily need to be “shredded” to win a contest, and certainly in my opinion should not win a contest just because you are. I’ve heard the phrases “he won it on condition” and “the judges are rewarding condition today” too many times and wish to never hear either again. Bodybuilders should be in good nick come contest time, with muscle separation clearly visible in all body parts, no visible excess body fat and be hard and cut. But they also need to have muscle size, balance, shape, symmetry and structure (yes, and those last four terms all mean something different. Read on…) too. Just because a competitor (be they your mate for whom you are cheering, or somebody standing before you as you judge

them) is “ripped to shreds” from top to toe it should not guarantee them a high placing, or that they will beat every other competitor in the line up than whom they are in “better” condition. Only when two physiques are completely inseparable from a judging point of view should superior condition be the deciding factor. And let’s face it, with so many other factors to assess, how often are two physiques going to be impossible to split? Not very I would guess. All you have to do is look at them properly.

3- Bullshit Bingo

Symmetry in bodybuilding terms refers to the proper proportion or size of parts on either side of a plane/line (i.e. sides of the body from left to right or vice versa as per the mathematical definition of the word itself) and the perceived beauty and or excellence of the physique based on this proportion. Does one side of the body match the other? Do body parts look like they “belong” together? If so, that’s symmetry! What most people refer to as symmetry is actually…… Shape is best applied the actual lines and outline of the physique. Great “V” taper? Flaring thighs? Peaked biceps? Full muscle bellies? Generally pleasing to the eye? These things all add up to make a good shape. A poorly shaped physique can still be perfectly symmetrical, if it is the same from side to side with no lagging body parts. Big difference. Of course, shape often depends very much on……

Many words are thrown around by Structure. Now for the most part this is genetically predetermined. Natural shoulder width? Narrow hips? Arms, legs and torso all the “right” length for each other? Deep ribcage when viewed side on? These are all the components of a good structure. It is a harsh reality of the sport that some are already light years ahead of others in this respect before they even touch a weight. Balance, an equilibrium as such, or equal distribution of muscle in the physique. For me this is an offshoot of symmetry but applied across different planes of the body, which unlike symmetry per se do not match at either side. Do the legs match the upper body? Is the back as impressive as the front? You get the picture I’m sure.

4- Be positive Now the perfect physique has elements of everything I’ve already spoken about. But we all know

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that nothing (and nobody) is perfect, or at least so they say. The problem in terms of judging a bodybuilder is how we deal with those perfections. The trick, and once again thanks to my mentor for his words of wisdom in this respect is to judge/mark “positively”. To make this clearer, simply reward a bodybuilder for everything that his or her physique has got, as opposed to penalising them for everything they have not got. I have been to contests as both a judge and spectator in the past and noticed at times that it has been the “least imperfect” physique that has taken a class, as opposed to the one that is actually the best. Judge positively, and the best physique will win. This can only be a good thing, surely?

5- The sign above the door says Bodybuilding This is not a typing error. I realise that this was the title and subject of my first point, but I’m also going to make it my last for one important reason and that is that in my view (and hopefully maybe even yours either already or upon reading this article) it is the most important thing to remember. As I alluded to in my last point, the best physique (when shown to the judges effectively in good enough condition) should always place first. If this was the case, the sport would be far better off in my view. I’ll leave it at that, for now at least. So thus ends my whistle stop tour of the business end of the sport. I hope you either enjoyed it, found it useful or both regardless of whether or not you agree with my view. As always, your views are always welcome via email at phantomjudge@rocketmail.com Until next time, enjoy the remainder of the 2010 season whether you are a competitor or spectator. Arguably the biggest shows of the year are just around the corner and I hope they are enjoyed by all and a great success. Be lucky.

“The Phantom Judge”.


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The Beef Supplement News The Origin of Evogen It used to be that only a select athlete clientele had access to ultra exclusive, custom nutritional supplement formulas developed by Hany Rambod. As he turned out winner after at the top amateur and professional bodybuilding contests in the world, people began to notice that

all of these champions had one thing in common: In addition to being bone-dry shredded, they were all big, full and round. Many possessed roundness and fullness only rivaled by bodybuilding legends. An underground buzz began about some of the formulas Hany was using with his athletes. Although many of the components were accessible, results were limited for several reasons. One, the athletes were forced to

combine several different products containing antagonistic ingredients, fillers and sugar in an attempt to replicate the formula. Two, nobody knew the correct ratios of ingredients necessary to achieve the desired effect. Three, the premium quality, ultra-soluble, bio-available versions of the key ingredients were not yet commercially available to the pub-

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MCTs and essential fatty acids.* Last but certainly not least, each serving of Syntha-6™ provides you with 5 grams of fibre for slower digestion and increased nutrient uptake. Not only does Syntha-6™ produce mouthwatering shakes, which can only be described as "ridiculously delicious," it provides you a meal perfect for rigorous training schedules and hectic lifestyles.

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balance), Glutamine Peptides (recovery, immune system), MCTs (fast energy) and fibre

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Prolonged Release protein comprising Whey Protein concentrate (containing micellar casein) and Whey Protein isolate. This ensures optimal muscle recovery and conditioning for 8 hours whilst the body is in its most relaxed state. Each serving contains just 2g fat, 4.2g carbohydrates and zero sucrose.

Slow Release Protein Dessert from USN Satisfying your sweet tooth is easier, healthier and tastier, with a new range of slow release protein desserts from USN.

For a thick and creamy mousse, mix 2 scoops with 100ml-200ml of ice cold water or skimmed milk in a hand held shaker for about 30 seconds. Leave it in the fridge for 5 to 10 minutes. Alternatively for a great tasting protein drink, mix 2 scoops with 200ml-300ml cold water or skimmed milk in a hand held shaker and shake for 30 seconds.

This latest addition to USN’s professional core muscle range provides a high protein, low carb, low fat dessert specially formulated to supply the body with essential amino acids during sleep hours. Whilst ideal as a late night snack, this protein dessert can also be taken any time during the day or night to suppress your appetite and aid in effective weight loss.

This innovative new range of protein desserts from USN comes in three delicious flavours – Chocolate brownie, Banana toffee and Strawberry condensed milk. A 454g tub costs £27.99 rrp.

USN Protein Dessert is an ultra premium blend, with each 35g serving providing 5g of BCAAs plus 25g of

EQ Nutrition EQ Nutrition will be launching its nut butter 1kg cashew soon. 100% nut butter - it’s p e rf e c t f o r i n c re a s i n g h e a l t h y c a l o r i e s i n p u r s u i t o f b u i l di n g m u s c l e o r p ro v i d i n g quality fats when dieting down – coming soon at w w w. m m 5 . c o . u k

Beef mag in Supplement Stores As an experiment, copies of the Beef will be free in certain stores, with every purchase over £10. Initially these will include the Vitamin Shops chain, Ultimate Fitness 4U in Leeds, Muscle Dept in Wall Heath, and several London gyms. More shops to come if this works well. This is to make sure people can get the Beef in their locality.

CNP’s new production line starts to Roll

“Along with better quality we try to ensure our supplements really taste good, so sportsmen and women can enjoy them,” says Kerry Kayes. “We’re now investigating ways to enhance both quality and flavours so that athletes can get even more out of the products.

Sports nutrition specialist CNP Professional has moved to a purpose-built, 16,000 square foot manufacturing and warehouse facility in Hyde, near Manchester. The move has allowed the company to take as much as 70% of its manufacturing in-house, which it says will lead to even better sports products for its customers. Meanwhile CNP’s sales have grown dramatically during the past two years and the new warehousing increases the amount of stock it can hold, meaning it will be able to respond more quickly to customer demand. CNP’s success is due to its increasing appeal across a wide range of sports, from body building to cycling – the company now works with athletes in virtually every arena. The move is part of a £2.2 million investment as CNP grows its sports nutrition business. “The facilities we have here are just amazing,” says Kerry Kayes, who leads the nutrition team at CNP. “Not only in

“The new facilities also give us greater scope to develop new products to keep our customers at the forefront of their sport.”

terms of the manufacturing and warehousing but also the labs and research capabilities. They’ve given us the opportunity to reappraise our formulas, to adjust and improve them, as sports science develops.” CNP is renowned for the quality of its products - for example, most protein supplements use a heat treatment in their manufacture that 'denatures' the protein, which means it's not only damaged but also harder for the body to digest. CNP uses undenatured protein in its premier supplements. They cost more to produce but, because they work better, they give athletes a real advantage.

BEEF magazine - Britain’s Biggest Readers

The majority of CNP’s leading products are already being manufactured in house, including top sellers Pro Peptide, Pro MR and Pro MS, which are blends of fast- and slowacting proteins. Moving manufacturing in-house also means that CNP will be able to enhance quality controls and the company is currently working towards BRC (British Retail Consortium) and Informed Sport accreditation for its new factory. Kayes and his team are confident of gaining these since they actually specified the facility to the ultrahigh standards required by the food industry. For more information visit www.cnpprofessional.co.uk, or call +44 (0) 161 368 0942 for sports nutrition advice and +44 (0) 161 368 3850 for sales.

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New from USN: Anabolic Nitro Extreme Energy Surge USN, leaders in sports nutritional supplements, launches Anabolic Nitro, the ultimate muscle building energy stack developed by USN to deliver a focussed and explosive workout every time. This is an ideal pre-workout food supplement to achieve an extreme energy surge during workout followed by rapid recovery - and it is available in handy 20.5g single serving sachets. Core benefits of Anabolic Nitro: Significantly enhances nitric oxide generation. Generates explosive energy during workout Speeds up muscle recovery between sets Helps to achieve profound muscle

Weight loss just became easier thanks to USN’s Xedra-Cut XT The UK’s best selling and moist trusted thermogenic fat-burner, USN’s Xédra-Cut XT, is now available as a delicious, refreshing Berry flavoured drink – a powerful formula in sachet format. Xédra-Cut XT’s potent 5 variable action formula combined with the Nano Dispersed Organic Complex (NdOc-600) is a revolutionary fat-burning supplement. The different ingredients have been carefully selected to accelerate and regulate the body’s metabolism, regulate the blood sugar levels and play an antioxidative role. All these properties help the body’s ability to burn fat faster and so lose weight. The benefits of Xédra-Cut Slim Packs: Contains scientifically proven fat loss ingredients Breaks down fat for energy use

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gain. Anabolic Nitro is made up of 4 welldesigned stacks – Nitric Oxide production complex, creatine volumising stack, an energy-boost complex and a

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Suppresses appetite Increases metabolism Stimulates anti-oxidation during fat breakdown Improves the feel-good factor and boosts energy Is tasty, refreshing and convenient Take 2-3 times daily, 30 minutes prior to meals or snacks. Each pack contains 20 sachets. RSP £27.99.

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BCAA Elite™ Among the most beneficial and e ff e c t i v e s u p p l e m e n t s i n a n y s p o rt s n u t r i t i o n p ro g r a m a re BCAA (Branch Chain Amino Acids). T h e s e a re t h e e s s e n t i a l a m i n o acids: Leucine, Isoleucine, and Va l i n e , w h i c h m a k e u p B C A A Elite™. Benefits of BCAA Elite™: • S t i m u l a t e s P ro t e i n S y n t h e s i s . • R e d u c e s M u s c l e B re a k d o w n . • I m p ro v e s B o t h M e n t a l & P h y s i c a l P e rf o rm a n c e . • Pro l o n g s M o d e r a t e E x e rc i s e P e rf o rm a n c e i n H e a t . F e a t u res of BCAA Elite™: BCAA Elite™'s, the core i n g re d ie n t s o f M u s c l e G u a rd™, feature s

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m a n y a d v a n t a g e s t o c o n s e rv e m u s c l e m a s s a n d t o re d u c e m u s c l e b re a k d o w n . BCAA Elite™ supplementation, b e f o re a n d a f t e r e x e rc i s e , h a s b e n e f i c i a l e ff e c t s f o r d e c re a s i n g e x e rc i s e - i n d u c e d m u s c l e d a m a g e a n d p ro m o t i n g m u s c l e - p ro t e i n synthasis. 1 B C A A E l i t e ™ ' s a re n o t o n l y s u bs t r a t e f o r p ro t e i n s y n t h e s i s , b u t a l s o m o d u l a t e s e v e r a l c o m p on e n t s t o t h e s y n t h e t i c m a c h i n e ry a n d h e l p t o c o n s e rv e m u s c l e mass. 2 BCAA Elite™ supplementation m a y p re v e n t m u s c l e l o s s d u r i n g c h ro n i c h y p o b a r i c h y p o x i a . 3 Intake of BCAA Elite™ during e x e rc i s e c a n p re v e n t o r d e c re a s e the net rate of pro t e i n d e g r a d at i o n c a u s e d b y i n t e n s e e x e rc i s e . 4 BCAA Elite™ supplementation c a n re v e r s e t h e re d u c t i o n i n s e ru m g l u t a m i n e c o n c e n t r a t i o n o b s e rv e d a f t e r p ro l o n g e d i n t e n s e e x e rc i s e s u c h a s a n O l y m p i c triathlon. 5 Consumption of BCAA Elite™ b e f o re o r d u r i n g e n d u r a n c e e x e rc i s e m a y i m p ro v e b o t h m e n t a l a n d p h y s i c a l p e rf o rm a n c e . 6. Vi e w I n t e r a c t i v e a t w w w. i n t e ra c t i v e n u t r i t i o n u k . c o m w w w. t r io n u t r i t i o n . c o m Te l e p h o n e 0 2 0 8 539 8688 Wholesale line 0845 094 6541

of vitamin D had significantly higher levels of testosterone than those with low levels of vitamin D. Another test on young women found that those with low levels of vitamin D had significantly higher levels of fat in their muscles. Myprotein is Europe's leading online sports nutrition brand. Established in 2004 by Oliver Cookson, the company has expanded at an incredible rate, and was recently ranked 21st in the Sunday Times Fast-Track 100 list. With a number of awards behind it, including the CBI Growing Business of the Year 2007 and National Business Awards 2009 Regional Winner, Myprotein has firmly established itself as a market leader in the world of sports nutrition. Buying in bulk, manufacturing in-house and selling direct online to consumers allows Myprotein to offer the lowest prices in Europe guaranteed. www.myprotein.com

BEEF magazine - Britain’s Biggest Readers

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Lukas Gabris Emerging from Obscurity • another USN Star talks to the Beef or most aspiring bodybuilders, it’s a long hard road to get anywhere near to the way they want to look and feel. For those who want to get to their top of their game, competing against the best with the chance of realising a competition dream, there’s a mountain to climb.

F

One athlete who has set his sights on achieving that dream and has already made more sacrifices than most to get where he is today, is Slovakian-born Lukas Gabris, the latest body builder to join USN’s gallery of Heroes and a force to be reckoned with by NABBA Universe contenders. By his own admission, a virtual unknown in the UK, despite the fact that he won NABBA Mr England in 2008, the 27-year old body builder is relishing the thought that, as a USN ambassador, he will get the recognition he has striven for since he came to the UK in 2004. And it is a recognition that is wholly deserved.

Class 1 Winner and Overall Winner 2008 Mr England Class Winner and Overall Winner

2008 NABBA Universe - 5th Class 1 2008 NABBA Central Britain - 2nd Class 1

So what and who is his inspiration as he attempts to achieve his ultimate dream a place on the stage at Olympia? “My goal for this year is to win every show I enter, including my class at Mr Universe where I am up against last year’s class winner and USN ambassador Dave Titterton. My aim then is to turn pro next year and make that massive leap onto the stage at Olympia. “I am inspired by today’s top body builders but for different reasons. The sheer aesthetic appeal of Flex Wheeler is amazing – you just can’t your eyes of him. I really admire the dedication of Jay Cutler - he really knows how to make the most of himself. Phil Heath is a super genetically gifted person and Kai Greene is pure artistry. They are all inspirational in their own ways”. “My association with USN is also a driver for me to succeed. I want to prove to

Here’s his winning record to date…and he wants to point out that he won a place in every contest he entered in 2008. He’s not interested in losing! Slovakian Junior Championships - 3rd Place in over 90kg 2006 NABBA North West Class 1 Winner 2006 Northwest UKBFF over 90kg - 2nd Place 2007 NABBA Northwest 2nd Class1 2007 Northwest UKBFF Winner 2007 NABBA Britain - 4th Place Class 1 2007 NABBA World - 6th Place Class 1 2008 North Staffs Open – 184

2009 UKBFF Midlands 3rd Place in Super Heavies 2009 NABBA Central Britain - Class 1 Winner

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them that their support is invaluable and that their supplements have played a major part in achieving the level of fitness and conditioning I need to compete and win.” What USN supplements I use and recommend • Pure Protein IGF-1 • 100% Whey Protein • Creatine Anabolic • Anabolic Nitro • L-Glutamin • BCAA • ZMA • CLA • Gaktec • MultiPlex Sport “My favourite pre-workout combination is Gaktec and Leutec. It dramatically increases my strength. Try it alongside Nitrox Voltage – it is a must ‘off-season’. I can’t imagine my workouts without this combo – I love it!” • Visit www.usn.co.uk for further information.

The Journey As a skinny fifteen-year old back home in Slovakia, Lukas decided to try and improve his body shape with home-based sit-ups and push-ups. There was no

spare money for gyms and supplements but as he began to take his exercise and training more seriously, his mum took him on his first visit to a gym. His mum worked there as an aerobics instructor – one of two jobs she held down to keep the family going - and was keen to see him build himself up.

At the gym he worked on improving his six-pack, his arms and his overall strength, and by the time he was 17, Lukas was getting noticed. He was offered diet and training programmes to

work to and was advised by Slovakian trainer and journalist Igor Kopcek – now a familiar IFBB face at Olympia - to start compet-

Championships. He was 18 and on his way! “Eastern Europeans are so big in bodybuilding – look at all those competing from the

ing in bodybuilding shows. His willpower, which he attributes to his mother, and his increasing knowledge about what regime worked for him and his physique, gave Lukas the confidence to take this advice. Helped by nutritional advice from Igor, Lukas went on to win 3rd place in the over 90kg class of the Slovakian Junior

Ukraine and Czechoslovakia”, says Lukas. “It must be the good genes!” At this point, Lukas decided that he needed better work opportunities to finance his dream to be a champion bodybuilder. Completing his course at the age of 20, Lukas moved to the Czech Republic and

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worked at the Hotel Hilton as a waiter to boost his savings and finance his training and nutrition. A year later he moved to Northern Ireland, and was then transferred to Chester by the company he was working for. A stint as a doorman supervisor followed, all this with one aim in mind. To raise enough money to continue his body building training and realise his dream. Throughout this time Lukas has been devising his own diet and exercise programme.

for an hour focussing on my legs and doing quads. It’s a hardcore gym. The atmosphere and the equipment are good and it’s free because I compete for them. “I use a Total Fitness gym for the rest of my training which involves hamstring and calves twice a week and weight training Monday to Friday. The sauna and hydro pool at the gym are great for my recovery. “I also do cardio outdoors every day for 45 minutes”. Summary of Lukas Exercise Regime (Lukas to add number of reps..) Monday – chest, hamstrings, glutes, cardio Tuesday – quads, cardio Wednesday – back, traps, calves, cardio Thursday – shoulders, triceps, cardio Friday – biceps, hamstrings, abs, cardio Saturday – cardio Sunday – cardio Lead up to Universe Lukas started preparing for the Universe 17 weeks prior to the competition.

“I train at two different gyms in Chester. Both give me what I need but in different ways. Once a week I use a health and fitness club

“Preparation for me is a gradual, systematic process, keeping it as natural as possible, maintaining muscle, keeping up energy levels,

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and burning fat. The secret is preventing your body from becoming immune to what you are doing.” Last year, Lukas achieved his success using the experience and knowledge he has accumulated over the years. “I

BEEF magazine - Britain’s Biggest Readers

adapted my diet and exercise regime to achieve the results I wanted and knew I could get”. This year, Lukas is taking the advice of top British body builder Colin Wright. “Conditioning is key at this


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ing Whey Protein and Pure Protein at night and increasing my intake of BCAA up to the Universe for recovery and repair of muscle tissue. I’ll also be keeping up the

stage. I want to look perfect and Colin is helping me with this. When I first talked to him, his view was that if I looked as I did off season, it was more than possible to get me in perfect condition. So, its cardio in the morning

on an empty stomach, more food, and a more precise exercise regime that works on the balance of my upper chest, calves and hamstrings. Xedra Cut and CLA will help me with this right up to the competition. I’ll be tak-

Glutamin to control sugar levels and stop me craving carbs. “I’m not aiming for specific measurements on size and weight. What I do want is perfect symmetry so actual measurements don’t matter. I’ll be pushing my body to extremes to keep as much fullness and size as possible but I need Colin’s professional eye to advise on that all important definition”. So what will he be thinking when he gets up on that stage? “I’ll be nervously happy and determined to put a smile on those faces in the audience!

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“Winning would be good too!”


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UKBFFWelsh Championships Photos by Eric Guy

Juniors: 1st Chris Hayes 2nd Thomas Jones 3rd Andy Lopez Body Fitness: 1st Jo Griffiths 2nd Sian Williams Masters over 40:

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1st Phil Spooner 2nd Neil Andrews

2nd Neville Bonfield 3rd Rodney Owens

2nd Dean Jones 3rd Julian Viner

Masters over 50: 1st John Young 2nd Howard Thomas 3rd John Crockett

Intermediates under 90kg: 1st Gareth Marles 2nd Dean O'Connor 3rd Sebastian Kakol

Classic: 1st Chris Tomlinson 2nd Jordan Owens 3rd Lewis Hort

Intermediates under 80kg: 1st Mike Warner

Intermediates over 90kg: 1st Nick Jones

Mr under 70kg: 1st Lee Bissmire

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2nd Darren Andrews 3rd Jason Morgan Mr under 80kg: 1st Sean Fergusson 2nd Neal Evans 3rd Paul Gane Ladies Physique: 1st Kate Austin 2nd Suzanne Delazzari 3rd Menai Barrett

Mr under 90kg: 1st Jon Griffiths 2nd Mitch Gosling 3rd Tom Kepski Mr under 100kg: 1st Jordan Jones 2nd Justin Trollope 3rd Keith Delazzari Mr over 100kg: Alex Giorgiev Overall: Jon Grriffiths Promoter Mike Gelsei was delighted with this year’s event: “A big thank

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you to each and every competitor, spectator, sponsor, staff member and all the theatre staff. The show was tremendous and wouldn't have been so without all your help and support. The feedback we have received since has been fantastic -

thanks again!! "

Note from Alex Mac: This was the first time in ages that I was unable to get to Port Talbot for the Welsh, and could kick myself for not being there. Of course Eric Guy

BEEF magazine - Britain’s Biggest Readers

is quite capable of doing some great shots of the event, but of course I was unable to write my usual long Report! Next year guys. Next year! I’ll be there with my iPad, tapping away to the posing music.


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Beef Encounter with

Lucas Alexander Photos taken at Jubilee Hall by Alex Mac

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Pablo Ayala Paraguayan Muscle Star comes to London’s Muscleworks

A man of few words, big Pablo prefers to let his muscle do the talking. And with that monster physique his message comes across loud and clear: Make some space on that Olympia stage - I’m hun202

gry for recognition and I’m going to have it! The Paraguayan champion has had a few setbacks on his way to IFBB Pro status, but it is only a matter of time before he gets that coveted Card, and his face will be as familiar as Kai Greene or Dexter Jackson.

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The Number One Hardcore Gym

2 Hague Street, London, E2 6HN Tel 0207 256 0916

www.muscleworksgym.co.uk Come to the Mecca of bodybuilding, and experience the intense, hard-core atmosphere and train where the Champs are born.

Monday To Friday 7am-10pm Saturday 10am-5pm Sunday 10am-5pm Nearest tube: Bethnal Green

Now we’ve expanded to our 2nd gym in Stoke Newington:

Muscleworks 2 1-3 Tyssen Road, N16 7NP 0207 275 9773 www.muscleworksgym2.co.uk


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NPA South West Words by Michael Phillips • Photos by Radu of JP Media Sunday July 18th 2010 at The Queen’s College Theatre, Taunton The fourth year the NPA South-West has been held, with a total of 26 competitors lining up to contest the places at Taunton Juniors Gary Wright Tall, long limbed and only 16 years of age, I asked my fellow judge Mark Oakes for some constructive criticism for Gary, here’s what he said; ‘Good quads, excellent mid-section, and respectable posing for a first-timer. Develop chest, hamstrings, and calves, focussing on compound movements, with heavy weights, and controlled movements’. Overall, Gary shows a lot of promise, and has a lot of potential. Ladies Physique Carole Nicholls This was Carole’s debut in

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the NPA, constructive criticism this time from Roy Jones; ‘Good stances in the quarter turns, but arms

should be held a little lower. Good overall muscle tone, try to tighten diet up a little, but you’ve done well

already (Carol had lost 5 stones in weight in the runup to the contest!). Good overall performance from

BEEF magazine - Britain’s Biggest Readers

Carole. Masters Over 40’s 1. Mark Leveridge


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4. Richard Bath 5. Marvin Thomas Only 21 years of age, Jay Davey took the Novice title with a physique capable of carrying a lot of muscle. Wide shoulders, slim waist, a real X-man shape particularly from the back, Jay was an outstanding winner though he was lacking in tan a bit! Runner-up was Kevin Clewlow, the hardest in the class, superb arms, chest and back, just needs to bring the legs up a little to match his outstanding upper body. Third (by one point) was Tristan Lomas, unrecognisable from last year, excellent overall development and condition, with a great midsection. Fourth was Richard Bath, good overall shape and structure, with fifth place going to Marvin Thomas. Marvin, weighed in at 100kg, and has lost a lot of weight to compete; fantastic leg development, good arms and back, just needs more overall condition to move up, but a great effort to get into such good shape, so watch out for Marvin next year.

2. Courtney Smith 3. Jeffrey Worgan (and best presentation & best Over 50) 4. Filippo Artusa Great battle in the Masters with just 2 points separating the top 3, and all 3 of them receiving first place votes. The title went to a ripped to shreds first-timer Mark Leveridge, incredible condition, well balanced too, but needs work on stances and on certain poses, for example side-chest, to show his physique better. Back double biceps was a real eyeopener. Second went to Courtney Smith, biggest he’s ever been. Third was Jeff Worgan, structurally the best, with outstanding shape and balance. Any one of the top 3 would have been a deserving Champion! Fourth spot went to Filippo Artusa, in good shape.

Novices 1. Jay Davey 2. Kevin Clewlow (bp & best First timer) 3. Tristan Lomas

Middleweights Under-78kg 1. Daniel Rogerson (bp) 2. Darrell James 3. Gavin Waker This was a one horse race with an outstanding Daniel Rogerson comfortably taking the class. Daniel has one of those superior structures the envy of many; superb

shape, symmetry, and balance, great muscle mass and thickness, with the required condition, not ripped to

BEEF magazine - Britain’s Biggest Readers

shreds, but rock hard. Daniel will be a strong threat at the NPA Britain based on this performance! Runner-

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her a lot, as she looked healthier and fuller muscled for it. Fourth was Cathy Faughey making her NPA debut. Cathy has a dance background and her posing display was outstanding, she was also in very good shape but would be better in the Physique as she carries quite a bit of muscle, so expect her next contest to be in the Physique class. Fifth was Alison Neale, in good shape, just needs to carry on training to develop more muscle to be able to compete and place higher.

up was a much improved Darrell James, looking excellent particularly in the front lat spread and the side chest. Third went to Gavin Waker, in good shape, but needs simply to carry on training hard to develop his physique to level it needs to move up the placings. Next on stage was recently crowned NPA Yorkshire Overall Champion Richard Gozdecki, who gave a great guest posing display dressed as none other than Conan the Barbarian! Richard also placed second in the Heavyweights at the UIBBN European Championships the week after the NPA Yorkshire, and is now preparing for the NPA Britain Finals on Bedworth on Sunday October 24th. Lightweights Under-70kg 1. David Ashton (bp) 2. Richard Walker 3. Bazza Ridge 4. Carl Constanza 5. Kris Imundi A dominant display saw David Ashton taking the Lightweight class with a clean sweep of first places in every round. David was in fantastic shape; razor sharp, top quality muscle separation, incredible back detail,

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topped up with a brilliant posing routine. Richard Walker took his umpteenth runner-up spot, in great shape, as good as ever. Third went to Bazza Ridge, particularly outstanding in the front double biceps pose, Bazza has an outstanding mid-section, and gets better at each contest. Fourth went to Carl Constanza, same place as last year, but Carl was upbeat about it as he looked well improved over 2009, and has the potential to certainly climb a few places. Fifth was Kris Imundi, looked excellent especially in his side chest and side tricep poses. Overall the best class of the day with quality throughout.

delighted Ildiko just getting the nod. Third was Michelle Mercer, looking heavier

than her very lean showing at last year’s Mike Williams Classic, and this benefited

Ladies Trained Figure 1. Idilko Iliffe 2. Kim Byrne 3. Michelle Mercer 4. Cathy Faughey (bp) 5. Alison Neale A very close contest with all the first places being split between Ildiko Iliffe who took the title and Kim Byrne who got second. Ildiko was taller, very athletic looking, and leaner than Kim, whereas Kim was a fraction softer with a bit more muscle and shape; this one could have gone either way, with a BEEF magazine - Britain’s Biggest Readers

Heavyweights 78kg+ 1. Phil Keyte 2. Daniel Lockwood (bp) A massive Phil Keyte took the Heavies, huge legs, big arms, still could do with a bit more condition, and there’s no doubt that Phil has a lot of potential, an impressive showing. Runnerup was Daniel Lockwood; also good legs, wide back with a small waist, Dan also has a lot of potential with


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being tall and having a big frame. Good battle between the pair, with Phil getting the nod. Men’s Overall 1. DANIEL ROGERSON 2. David Ashton 3. Jay Davey 4. Phil Keyte 5. Mark Leveridge 6. Gary Wright The Overall was clearly between Daniel Rogerson and David Ashton, and could have gone either way. Daniel has everything, and is only 23, so a few years away from reaching his peak; he was rock hard whereas David was ripped. He had bigger and better shaped legs than Dave, who legs were cross striated and his hams were fantastic, as was his very muscular and detailed back! From an aesthetics point of view, it was Daniel’s title, and that’s the way it went, yet back-stage he had to be encouraged to pump up for the Overall as he thought he had no chance of winning! So it was a happy Daniel Rogerson was took the Overall NPA South-West title along with a few beautiful trophies courtesy of Fox Mouldings of Thirsk, with £££ in supplements courtesy of CNP

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Professional Ltd and Udo’s Choice, and £150 in clothing from contest sponsor Brian Robinson of www.bodybuildingwear.co.uk so Daniel was very happy! Many thanks to the hard working judges who were; Andrew Palmer, Michael Phillips, Roy Jones, and Mark Oakes. Additional thanks to two-time NPA British Champion Steve Davies for sponsoring a class, and to Sean Ferguson’s Physiques & Shapes Gym in Dorchester for supporting the contest. Heather Smith did a great job as DJ, as did Karen Palmer looking after the door, and the NPA t-shirt stand. Lee Kemp supervised the drug testing, a very important part of the NPA of course! Special thanks to all the competitors and spectators, without you there wouldn’t be an NPA! Michael Phillips Secretary NPAwww.npabodybuilding.com

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Udos Choice Sponsor Fitness Model

Carly Thornton do’s Choice are proud to announce the sponsorship of one of Britain’s best known female bodybuilders, Carly Thornton. She is well known for having an aspirational figure and is a fitness model. Fitness models have been a little more in the spotlight in recent times as a healthy, alternative to the size zero models used in many magazines. Fitness models lead a fit and healthy lifestyle through diet and exercise and their figures are far more achievable and healthy than the “size zeros”. It has been suggested that young girls particularly are vulnerable to the pressure that magazines put on them to look thin. With more Fitness models being used this provides a more positive image. We talk to Carly about her background, her training and nutrition and her future hopes. Name: Carly Thornton Place of Birth: Chelmsford, Essex Age: 29 Star Sign: Capricorn Where do you train? Fitness First, Basildon ….On Competing When did you start going to the gym and when did you realise you wanted to go into the “bodybuilding” arena to compete? I started training at 21 years old. I started off as a cardio bunny ( a term used to describe those who predominantly use the cardio equipment at the gym). After loosing weight from a complete lifestyle change, I started reading fitness magazines and found a huge passion in weight training. I realised that I was quite

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strong for a lady and loved seeing my body change. After around 4 years of training and encouragement from others I then decided to compete. I loved every part of competing and seeing my body changing through each phase of my 12 week training and diet plan. Did you need lots of encouragement or were you self motivated? I am an extremely motivated person when it comes to sculpting my body and love trying new ways of improving myself. Since you began competing what has been your single most important achievement to date? It has to be stepping on stage for the first time. I found it so overwhelming and then placing 2nd at the British Championships was amazing, such fantastic memories and achievements that I thought I would never be able to attain!! How often do you train a day and for how long when aiming for a show? I train 6 days a week, shorter workouts – morning and evening – between 30 – 40 mins each session. always have 1 complete day of rest What has been the toughest part of your competition career and how did you get through it? I think the toughest part has to be remembering why you are competing. I compete as it gives me a goal to achieve and further improve the person I am, with the outcome of inspiring others. I see a lot of people forgetting that they started competing due to their passion for the sport. Never stop enjoying what you love!!

…On Nutrition When did you become aware of the importance of diet and nutrition for competitive bodybuilders? Very much from the start when I made my lifestyle changes at 21. There are many sources of information available for bodybuilders and fitness models about nutrition, from word of mouth, google searches, adverts, editorial in magazines and of course the professional nutritionist. What where the main ways you found out about diet and nutrition? I got great advice off people who have competed of course as they have the direct experience. However, as you say there is a lot of great information online. There are so many ways of dieting for a show, that you have to find out what works best for you and your body type. What are the main components of your training diet when things are building up to a show? I increase my cardio, depending on the way I am looking and that’s the same with dieting. I do like to eat more and do more cardio!! Eggs, oats, rice, chicken, fish, turkey, veg and Udo’s Oil are the main components of my competition diet. What is your favourite training diet meal? Tuna and rice! Yum! You use both Udo’s Choice Ultimate Oil Blend and Udos Choice Beyond Greens within your diet. Why do you include these? Udo’s Choice Ultimate Oil Blend: This gives me the essential healthy fats I need. I use it all year round along with other healthy fats from

fresh nuts etc. but when dieting I only use Udo’s Oil due to the quality of the healthy fats, which help maintain my energy levels. Udo’s Choice Beyond Greens: This is an amazing product. I use this 2-3 times a day, generally in the morning and after training, it is a rich source of antioxidants, fibre and minerals which again help with my energy levels as well as my general health – keeping me fit and healthy. What do you miss most when on a strict competition diet? I eat healthy nutritional foods all year round. I don’t really miss anything as I love the dedication and discipline involved.. I do love my sweets and ice cream though !! …On Bodybuilding in the UK and Fitness Modelling What do you think of the current bodybuilding/Bodyfitness competitions in the UK and the health of the UK scene at the moment? I think it is getting more popular fitness in general, but there are still a lot of negative views on Bodybuilding You are going to be competing in the Bikini class in future competitions – why are you moving over to this class? Yes I am currently changing my shape to fit the bikini class. I have chosen this as I feel my body type is more suited to the category and it just seems such fun!! The girls in the US look totally hot, they still have muscle, just not ripped, which is a more attainable look.

BEEF magazine - Britain’s Biggest Readers

What is the key difference in training for Bikini as opposed to your previous comps? For me and I say only for me, as due to having quite a lot of muscle I don’t need to train each body part anymore, I’m loving cardio based workouts and some circuit style training. It’s a lot of FUN! You are also a Fitness Model - How tough is the Fitness Model market to get into – to get work that is? In the UK I think it’s very tough. We are starting to see more athletic, toned women, who you can see really work hard for their bodies. I hope that magazines in the UK continue to progress. It’s such a good thing for women to see healthy fit ladies, it gives an extremely positive message for a healthy lifestyle rather than the unhealthy size zero! Muscle and Fitness and The Beef – (Fabulous magazine The Sun) …On the Future What overall are your key ambitions for the next 12 months? I want to compete in the UKBFF Bikini category and represent the UK in the US one day. I want to continue with another workout series on TV – done 3 Glute training , back and shoulder training – Sky Active 281. to further inspire and motivate other women and men. Udo’s Choice Ultimate Oil Blend is an organic blend of seed oils that provide all the Essential Fatty Acids Omega 3 and 6 that the body needs to function at its best. It is available from Health Food Stores, selected Holland and Barrett and GNC stores and online.


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I am back people, did ya miss me? I'm the guy that wants to bring the fun factor back into bodybuilding. This sport is filled with more stiffs than a Viagra convention! It makes you wonder if some of these guys even change their expression when they’re having organisms! No that’s not a spelling mistake, it’s the only way I’ll ever get this to print! Damn, the things I gotta do to stay real is ridiculous! I love this sport cos we have so much fun. Put it this way, when I take my clothes off there isn’t a dry seat in the house! No, I'm not being sexist, I'm just suggesting the older members of the audience start wearing incontinence pads! This dieting thing isn’t easy, been doing it for a couple of weeks now to get those muscles to come through. More chance of getting baptised by the pope. I guess you’ve heard of tennis elbow or jogger’s nipple? I got a new one to throw in the mix and I'm calling it Bodybuilder’s Nob. This is caused by excessive amounts of cardio whilst wearing worn out underpants causing major chaffing and irritation of the corpus spongiosum. Look it up if you like, I think it means shaft, like I get every year at my shows as I'm usually a fat bastard. Yeah, I'm completely crazy but you try having zero carbs for 3 days and we’ll see how well your brain functions. You gotta love this technology world. Just the other day as I was checking out facebook on my phone I found that you could ‘check in’ and let the world know exactly where you are at any given time. I decided that I was gonna have loads of fun with this and proceeded to write down that I was at the local

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nail shop, then a martial arts academy, then a jerk chicken shop and finally KFC. As I am currently dieting for shows it was interesting to see how people perceived this information. I think last but not least I mentioned I was in the local sauna. Indeed, tongues were wagging! I love that people believe everything they read, that way I get to lead them completely up the garden path and they are none the wiser. Even my barber got completely freaked out when I said I was at another hair shop! It’s like they’ve caught me out doing something I shouldn’t be. Well if wearing fishnet stockings with red nail varnish and holding a fag isn’t bad enough, I don’t know what is! Yes, I did actually do that and I have the shots to prove it! Ain’t technology grand. It’s mad, crazy funny time again. The time when my brain switches off and gives you an insight into my unstable unconscious. I heard a great insult the other day which was perfect for me. Someone said I was so fat at one of my shows that the printer is still printing the photo! Love it! Did you know that I was so ugly at birth that the doctor slapped my mother! How can you tell the difference between a sumo wrestler and a feminist? The sumo wrestler shaves his legs! I have been wrongly accused of telling sexist jokes so I have decided to clear my name and include some jokes about men. So here goes... Why are men like parking spaces? Cos all the good ones are taken and the only ones left are handicapped! What’s the difference

between a wife and a mother? One brings you into the world crying and the other ensures that you continue to do so! A pretty teacher was concerned one day with her young monster student as his schoolwork recently seemed to be suffering. “What’s wrong little Robby?” she asked. “I'm in love with you Miss” I said. “But Robby,” she said gently “one day I’d like a husband of my own, but I don’t want a child.” “Don’t worry Miss” I retorted “I’ll use a condom!” Yes I am back and crazier than nun on crack. You either love me or hate me, I love stirring those kind of emotions up in people. After all, that’s why I do what I do. I love to shock, scare and make you think twice about everything you thought you knew. For me bodybuilding has always been about one thing, growing. Whether it be in mind, spirit or body, it’s always been about the journey. Think of it like sex. It’s not the end part that’s fun but the actual journey of getting there that we enjoy so much. Hope that doesn’t offend too many of you, except if you are offended it means you ain’t getting any! Hey, nor am I, I'm dieting hard and the last time I was in a woman was when I was in New York inside the statue of Liberty! It’s all about the inspiration and the dreams. I grew up with Marvel comics with my heroes being those guys and girls in skin tight rubber costumes which showed every possible muscle in the human body. I grew up wanting to be the Hulk and wanting to be a marvel

superhero type character. They inspired me to achieve the physique I have today cos with more than anything it’s all about what love we have for this sport. If you can visualise it then you can be it. Visualisation plays a key part in my muscle development. It’s not all about pumping weights. It’s also about seeing how you want your body to develop. I have pictures of Phil Heath, Johnny Jackson, Jay Cutler and Ronnie Coleman on my room wall. Every time I glance at these pictures I focus on what it takes to be a true champion and how hard you have to work to become a legend. You have to ask yourself that age old question... Do I have what it takes to become the best? Like I have always said, be the best that you can be and whatever else you gain along the way is a bonus. If I have inspired you in some way then I have done exactly what I have set out to do... the rest is up to you. This is about how we the bodybuilders, need you the fans. Without you, we would be nothing, we wouldn’t be talked about, revered, loved, hated, laughed at. You are what makes us do what we do. It’s great knowing that, even though I am a bodybuilder myself, I am still a great fan. When I get the chance to see the greats in the sport, I am humbled and excited and I want that photo and that autograph just as much as the next guy. The real secret is to never lose the love for the sport. I love what I do cos I get to live a life with goals, with purpose. I get to see the country, the world, to meet people who I wouldn’t normally meet.

BEEF magazine - Britain’s Biggest Readers

My aim in life is to inspire you, that is also true of many of the top bodybuilders. To let you know that with a little bit of hard work, you can achieve anything you set your mind too. There are no limitations, only the ones you put on yourself. Of course you should live in reality, unlike many X Factor hopefuls who are completely deluded. Most of them believe that they are something they are not. Any good bodybuilder of worth will never be happy with his or her physique. They will always look to better it, to come in sharper, harder, bigger, thicker. Like I said, there are no limitations, only the ones we impose on ourselves. We need your cheers, we need your support and we need to know that you are there for us a hundred percent. Alot of what I do is for the fans because they are the ones who can make us legends. We are nothing without you so when you see one in the lobby, come up to us, talk to us, have your photo taken with us. Honestly, however grumpy we might look cos we’re starving, dehydrated or just plain knackered, we appreciate your attention and your support. I don’t want people coming up to me complaining that some bodybuilder has smacked them cos they made some silly remark after that bodybuilder might have dieted and suffered for months and not won. If you do that then I am not to blame. But that aside, we enjoy your support and your well wishes, even if it’s to say that I hate your column and you’re a sexist pig and why did you sleep with my wife etc. I’ve heard it all before and I love you all for reading this garbage. This is Robster Le Monster checking out Peace & Pumps People


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The Beef