Quick Stats

Name: Jaco Moolman
Age: 27
Height: 1,80 m
Competition weight: 92 Kg
Current weight: 95 Kg
Current city: Cape Town, South Africa
Occupation: Chartered Accountant, Fitness Model, Personal Trainer and Nutritionist

How did you get started?

I played competitive rugby, golf, and cricket and ran athletics in high school and started weight training for sports conditioning. Once I noticed the changes in my body I was hooked.

What do you love about it and how do you stay motivated?

Weight training for me is an escape from reality. A little bit of me time, where I can let go of all the daily stresses we have in our lives. I always feel like a million dollars when I walk out of the gym knowing I gave it my all. I like to challenge myself and my next competition is what drives me to go to places few dare to explore.

What made you decide to enter your first competition?

I believed I had what it took to win and I wanted to showcase to an audience what I have been working on for the past 8 years. I am a competitive person by nature and when competing I am in my element.

You recently turned pro at the WBFF South Africa event, what does turning pro mean for you now?

To be selected as Pro was a huge honour given that it was probably the toughest amateur line up in the history of Wbff. Being a Pro comes with responsibility and the real work starts now!  Wbff has created an amazing platform for us as athletes to develop a career in the fitness industry and I am glad that I have been given this opportunity.

Do you plan to do anything extra ordinary or special for your prep now for Worlds in Las Vegas?

I believe I have developed a winning formulae for my body and don’t plan to change anything drastic.

In a Pro line up all the guys will have insane physiques so it’s your posing and presentation that will set you apart and that’s my main focus for improvement for the Vegas show.

What are your future plans?

I will continue to compete in WBFF Worlds until I get crowed World Champion. I absolutely love the muscle model division as it’s a mixture of modelling poses with artistic bodybuilding poses and the stage is just electrifying. I would like to combine my passion for fitness and the industry knowledge I have with my professional occupation as a Chartered Accountant. The opportunities are endless, who knows what the future holds.

Do you believe you can gain muscle while still staying lean?

If you eat quality food and train hard you will be able to build muscle while staying lean. I have been doing that for the past few years and the results speak for themselves.

Who doesn’t want to walk around with a six pack the whole year?

Take us through an average day of yours:

• I wake up 4:45 get dressed and head straight to gym where ill be doing an hour cardio and 30 minutes of abs on a empty stomach.
• I then head to work which starts at 7:30.
• I have 4 meals at work. In-between work I do nutritional programs and mentor junior athletes and try to make lunch hours as sociable as possible by going for coffee with friends.
• I head home at 16:00.
• I’ll Back in gym at 17:00 for 2 hours of weight training.
• When I get back home I’ll have my last meal for the day and prep food for the next day.
• By then I am very much exhausted and try to dose out with a good movie or some epic trance music.

Give us a brief description of your philosophy on your diet, pre contest and during the off season:

I know my body very well and listen to the signals it gives me.

I never starve myself and follow a diet enriched with low GI carbohydrates. I keep my fat intake low and have moderate protein.

I believe champions are made in the off season so my food intake is just slightly more compared to when I prep and I’ll have cheat meals as I wish.

My competition prep diet is as follows:

• Meal 1-4: 150g chicken, 300g basmati rice.
• Meal 5: 300g rump steak, 150g oats, 40g peanut butter.

I use spice and low cal sauces to make my food tasty.

Do you weigh all your food and track the numbers when it comes to calories of everything you eat? Do you think it is necessary?

I weigh my food pre comp, and off season I’ll guess. It’s a form of control and helps you make adjustments should you like to lose more body fat or gain muscle fullness. It is recommended but not necessary.

What do you normally eat after training? What are the ideal foods to take in after training in your opinion?

When I’m prepping I will wait at least an hour before I eat to keep the fat burning process going. A Good Mixture of carbohydrates and protein is ideal. I’ll have some fast acting amino acids straight after straining to speed up recovery.

What supplements do you use if any?

• BCAAs

Helps with muscle recovery.

• Pre Workout

Energy and mental focus, especially for the days you need that extra boost.

• Nitrogen Oxide Boosters

Increase blood flow and enhances muscle pumps.

• Multivitamin

For overall health.

• Vitamin C

Fights fatigue and colds.

3 best nutrition tips to gain muscle?

1. Eat. Eat Eat. If you’re not eating enough quality food, it won’t simply happen.
2. A calorie is not a calorie.
3. Stick to the basics, be patient, and before you know it, its like magic happens.

3 best nutrition tips to lose fat?

1. Calorie control. If you are consuming too much then that fat is not coming off.
2. Watch what you drink. Try to stick to water, black coffee and tea’s.
3. Experiment with carbohydrate cycling, keto, high carbohydrate and see what works for you.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

I am as hardcore as it gets. Workouts last about 2 hours and I follow stock standard old school bodybuilding methods. Good form and good reps, with good intensity.

Basics work!

What do you think are the biggest mistakes guys make when starting out with the gym and their diet?

• Eating too much protein and too little carbohydrates.
• Carbohydrates are what’s going to give you that full muscle bellies. There’s a saying, more carbs, more cardio. Cardio will also help to shape your legs to have an athletic look to them.
• The biggest mistake I see guys make is not devoting the same time and energy to each body part they train. If you want to have an aesthetically pleasing and balanced physique you have to prioritize your weak points.

What are your top chest training tips?

• Incline all your movements. Upper chest is the hardest part to develop.
• Focus on contracting the chest in the movement, to reduce deltoid involvement.

What are your three favourite exercises and why?

1. Incline dumbbell press

2. squats

3. t-bar rows

I just feel like a beast when I do them lol.

How important is practising your posing leading up to a show? How often do you do it?

There is no point in having a great body if you can’t present the aesthetics. I’ll play around in the gym mirrors between sets throughout the year. But I will add in 2-5 good sessions leading up to a show. Once you know how the poses must look and you feel it, it becomes second nature. Fitness Posing is luckily fairly relaxed and even though we might pose for an hour on stage it’s great fun.

Favorite Influential bodybuilders/fitness models:

Phil Heath, Ulisses Williams, and Larissa Reis.

Favorite Quote:

“The only thing that stands between a person and what they want in life are the will to try and the faith to believe it’s possible.”

Advice for someone wanting to start competing?

Do your homework, seek advice and just have fun.

What competitions have you competed in and your placings?

• WBFF Muscle model | 2^nd | Pro Card
• IFBB Western Province | Mens Physique | 1^st
• Muscle Mania | Overall Champion

Behind the scenes of Jaco’s fitness photoshoot:

Watch this video on YouTube.

Where can people get hold of you?

• Facbook: Jaco Moolman WBFF Pro
• Twitter: @JacoWbffPro
• Instagram: JacoWbffPro

Photography Credit:

• Photos by Adriaan Fourie

Related Images:

The post One On One With New WBFF Pro Muscle Model, Jaco Moolman appeared first on FitNish.com.

Quick Stats

Name: Ashleigh Frost
Age: 25
Height: 1,63 m
Competition weight: 50 Kg
Current weight: 55 Kg
Current city: Pretoria, South Africa
Occupation: Personal trainer

How long have you been training consistently for and have you always lived a fit and healthy lifestyle?

I have been weight training for the last 7 years, only seriously for the competitions etc. for the last 3 years. When I was 14 I was quite ill and often had fainting spells and was always fatigued; after a few tests we discovered I was hypoglycaemic and had low blood pressure and as a result of that I have lived a healthy lifestyle in terms of diet and staying active since then.

What sparked your interest in competing?

When I joined a gym, I joined because I wanted an atmosphere and my aim was to do the classes. I was introduced to weight training and absolutely fell in love with it. After about 2 years I heard about the shows and decided to give it a go, being a dancer and all, I love to perform, so after my first show experience I just wanted to do more and more.

“Once the competing bug bites, you really can’t get enough.”

Motivation and consistency are the 2 things that people seem to struggle the most with. How do you stay motivated and consistent throughout everything you do?

I too sometimes struggle with these things. After all, we are only human and daily factors get in the way sometimes but I always take a moment for myself if I feel my motivation is down, and regroup.

“I visualize the reason I decided to start, the journey I have already travelled and how wonderful the end result will be, and then I am fired up again.”

I believe you can only really rely on yourself for that type of motivation, you are the one that has to do the work and at the end of the day you are only accountable to yourself, you just have to hold on to that burning desire deep inside.

What are your future plans?

This year I am aiming for a top 3 placing at the WBFF worlds in Las Vegas, with the World Champion title being the ultimate goal.

I have a few small projects in the pipeline that I am wanting to get started and running too. I also recently just got married so 2014 has been and is still going to be an incredibly exciting year, you’re all just going to have to watch this space and follow my social media profiles to see what’s cooking!

Take us through an average day of yours:

• Typically I wake up at 4am
• Train from 5am to 6:30/7am then go to my clients until about 12am.
• I then have some free time to do the things I need to for my other projects.
• Then I have clients again from 3pm-6pm, after that I usually go train again (depending on where I am in my prep).

Give us a brief description of your philosophy on your diet, pre contest and during the off season:

I firmly believe in ‘everything in moderation.’

Especially “off season”, I believe that you need to maintain a balance, although I never overdo it and never stray far from competition shape. Because I have been aware of correct nutrition from such a young age I know how vitally important it is for me to get the correct number of meals in merely just to get through my day without having a fainting spell or ending up with a severe migraine.

So food (diet), really is a way of life for me. Pre contest the diet is obviously a lot more tied down and strict, but it is always enough (although sometimes closer to competition day when the metabolism is at its peak I sometimes add 2 or 3 smaller protein meals in my day just because I get so hungry! Lol)

What are some of your top nutrition tips?

• Never ever ever skip breakfast!
• Always eat real food before you opt for the convenient route of a shake.
• Always make sure that you are eating ENOUGH, it doesn’t help if you’re eating clean if you aren’t eating enough.

Have you encountered any setbacks in your life and how did you manage to overcome them and stay focused?

As I mentioned earlier, from a young age I was diagnosed with hypoglycaemia and low blood pressure as well as low iron levels, all conditions that cause fatigue. It sometimes poses a big problem because it can cause me to be extremely tired and cause massive headaches when I am pushing myself so hard. I overcame them by deciding to not be a ‘victim’ of my own body.

“I took control of it by doing what I needed to do for optimum results and health without ever taking a pill or medication as I refused to be on tablets for the rest of my life.”

What do you think are some of the biggest mistakes or myths that many girls fall prey to when starting out in the gym?

“Its no secret that girls always think they will become bulky or masculine if they do weight training, and we all know this is a myth.”

I think the real problem though is that many beginners are either too shy or scared to walk into a weights section because they do not have the correct information or knowledge to take their training to a higher level, so they spend endless hours on the cardio machines.

Do you manage to stick to your training, and dieting all year round or do you believe in scheduling some time off during the year away from the gym?

In all honesty it is VERY difficult to stick to your prep diet all year round,its also not very practical either. But when we are not prepping for shows we do always make the effort to still do meal prep with enough protein and good complex carbs for the heavy off season training.

There are usually more protein shakes involved off season. I do believe in scheduling time off from diet as well as training, to give your body as well as sanity a break, but due to my low sugar levels I always try to stick to the basic guidelines to avoid any hospital emergency room visits. lol

You recently competed with the WBFF here in SA as well as in Las Vegas and you managed to secure your pro card. Tell us a bit about that whole experience and why you chose the WBFF over other federations.

WBFF is just an experience on its own. There are no words to describe how amazing Worlds in las Vegas was, the people, the atmosphere, the friendships that were created, everything made all the dieting and training so worth it.

I had competed in other federations before and because WBFF was new to SA I was definitely going to do it. My husband, who was my boyfriend at the time, was already a WBFF Pro and encouraged me to do it. He helped me with all the rules and guidelines as well as all the things I was to expect and what was expected of me. After receiving my Pro Status I was made aware of a whole new world of amazing. The Wbff organizers, the president, Paul Dillett and his wife, Allison, they speak to you by name and make you feel part of the family. Even your fellow athletes welcome you with open arms, the camaraderie and support in the WBFF is unmatched to anything I have ever experienced.

What does your supplement regiment look like?

I do believe and acknowledge that at our level of training you cannot go without the essentials.

And those are your:

• Glutamine
• BCAA’s
• CLA’s
• Omegas
• And a good Whey Isolate.
• I also only recently started training with a pre-workout, which helps me just to push through the end of the workout… especially on leg day.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

“I believe that your training needs to be you-specific. No two people are the same so you need to find a program that works for you.”

I personally love to train with high reps and medium weights, volume training till failure etc. However I do mix it up and sometimes do high reps with heavy weights and then low reps with heavy weights. It also depends on whether certain muscle groups are progressing faster than others. This is why its so important to keep track of your progress and stay in tune with your body.

I don’t spend longer than 90 minutes on a workout, and if i have things I still need to do I split it up into 2 sessions.

How do you measure your progress? And how often?

I don’t often do body fat measurements and very rarely weigh myself. If I like what I see in the mirror and I feel its better than before then I am happy. However when it comes to being more serious with prep, we measure every 4 weeks and then adjust the training and diet accordingly.

What’s your take on cardio?

I believe cardio is important, but not in large amounts. You end up doing more damage than anything else. I enjoy plyometric based cardio, short bursts etc. I sometimes do a lot of supersets with my weight training so in the end it becomes like cardio, lol, but when it comes to show time we up the cardio to 45 mins a day.

What’s your secret to your shredded mid section and abs? What exercises would you recommend?

“You can do 1000 crunches every day but if your diet is bad then you will never have shredded abs. Abs really are made in the kitchen, what you put in (your mouth) is what you get out (abs), you can never out-train a bad diet.”

By simply cutting out simple carbs, refined sugars, alcohol and carbonated drinks I guarantee you will see a difference in just 3 weeks. I don’t do a lot of ab training, I do maybe 3 sessions a week that don’t last longer than 30-40 mins.

What are some of your strategies for the final week before a photoshoot or a competition? Do you believe in the hype of using sodium and water loading/de loading to look more shredded?

Unfortunately if all the players are playing the game that way then you have to consider it, yes. However, there are different, less harmful ways of doing these things. So you really need to have a good mentor/coach that has your health in their best interest because they will guide you in the right way of doing it.

Fitness models or bodybuilders?

Male fitness models

Favorite female fitness icon(s):

Jen Jewell, Jamie Eason, Jennifer Nicole, Michelle Preston.

Favorite Quote:

“Logic will get you from A- Z, but imagination will take you anywhere” – Albert Einstein

What competitions have you competed in and your placings?

2013

• NABBA Pretoria Classic | Miss Bikini
• WBFF SA | Miss Bikini Champion & Pro Status
• WBFF Worlds | 11th world ranking

2012

• Body beautiful | Miss Bikini Classic
• Fitness America | Miss Bikini | 2nd World ranking

Advice for someone wanting to change their lifestyle and achieve their ideal physique?

I would tell anyone looking to change their lifestyle to evaluate why they want to make the change and then to understand that they must do it for themselves and have a passion and a real desire to want it, and then to give it your all. Because, at the end of the day, you are the only one responsible for your results. I always tell my clients that.

“I have them for 1 hour out of 23, what you do in those other 23 hours when I am not there is your responsibility and if you cheat, you are only letting yourself down.”

Its not easy to be motivated and driven every single day, but the “yes” thats burning inside of you needs to resonate in everything you do. And when you have reached your goals, it was all you, no one can take the hard work that you put in away from you.

Where can people get hold of you?

• Facebook: Ashleighfrost
• Twitter: @Ash_Fitspo
• Instagram: @ashleighfrostwbffpro
• Email: info[at]fitspiration.co.za

Related Images:

The post One On One With WBFF Pro Ashleigh Frost appeared first on FitNish.com.

Quick Stats

Name: Wayne Lucas
Age: 22
Height: 1.93 m
Competition weight: 105-110 Kg
Current weight: 110 Kg
Current city: Cape Town, South Africa
Occupation: Logistics Masters Student

How did you get started?

I have been involved in sport all my life, throughout school my main sports were Swimming, Hockey, Athletics as well as playing Soccer on a social basis.

“Through my sport I found my way into the gym and fell in love with lifting weights and pushing myself beyond my limits.”

At that stage none of my friends were in the gym but all of their older brothers were, and I started lifting with my older friends and learned quickly from them and many other incredible athletes who I was privileged to meet and train along side.

What do you love about it and what keeps you motivated?

The thing I love most about this sport is the fact that your achievements are only equal to what you put in. You have the ability to create your own destiny through hard work and dedication.

What made you start competing?

During 2010 a friend of mine was considering competing and managed to convince me to compete with him. I always wanted to compete but wasn’t sure I was ready; having him by my side and training and dieting together made the journey so much easier and we helped push each other.

What are your future plans?

At this moment my sights are set on my WBFF Pro card, from there I want to compete at world championships and win the world title!

Do you follow a bulking period or do you manage to stay lean year round and gain size?

I don’t really bulk, I manage to stay lean all year round. I feel that it is possible to gain muscle while staying lean, it might take slightly longer but you will gain quality muscle.

“Most guys bulk and make the scale go up but the majority of the weight they put on is fat not muscle.”

Also when they do decide to compete they have to diet so much harder and waste precious muscle in the process. As a fitness model I feel it is important to stay in shape all year round.

Take us through an average day of yours:

My day is very busy and detailed. A simple run down would be:

• I Wake up and have my first meal and make my way to work, I am currently doing an internship as well as my Masters degree in Logistics.
• After work, 5pm I will make my way home to train.
• Additional to my studies and internship I own Nutrition King supplements, so after gym I will have various business meetings or make deliveries to my customers and this will typically end at about 9pm.
• After this I make my way home to prep my food for the next day and finally get some sleep in.

I have an extremely busy schedule but I hate sitting still and I know that the harder you work the more you will achieve.

Give us a brief description of your philosophy on your diet, pre contest and during the off season.

I eat clean all year round, I will have one cheat meal during my prep phase and maximum two cheats during my off season. My diet is as follows:

• 06:00

  • 10 x egg whites
  • 50g raw oats
  • 80g mix veg
  • 1 x t.b.s.p peanut butter
  • 30g raisins

• 09:00

  • 200g lean cut steak
  • 150g potato
  • 80g broccoli

• 12:00

  • 220g chicken breast
  • 150g sweet potato
  • 100g broccoli
  • 12 x almond nuts

• 15:00

  • 200g hake
  • 120g cooked brown rice
  • 100g broccoli

• 18:00

  • 220g chicken breast
  • 80g potato
  • 80g cooked rice
  • 100g broccoli

• 21:00

  • 10 x egg whites
  • 80g avocado
  • 50g pineapple

What are your top nutrition tips?

Most important thing is to make sure you get in all the nutrients you need, take in your fats, carbs and proteins. I cannot emphasise that when trying to grow or lose fat you need to eat a lot of good food! Starving yourself is not going to help you lose fat in a maintainable and healthy way. If you are training hard and giving it your all in the gym you need to do the same in the kitchen.

What do you think are the essentials when it comes to supplementation?

Personally I stick to the basics. I use:

• Nutrition King Whey concentrate
• Nutrition King BCAA’s and glutamine

Give us a brief description of your philosophy on your training and on average how long do you workout for?

My training philosophy is simple, train your ass off, don’t stand around talking nonsense. The gym is my office, I go there to do business and make results. I train heavy but not my heaviest, I always focus on ensuring my form is perfect and getting a great contraction.

People think you always have to go as heavy as possible but when they do they often neglect feeling the muscle work. I do a lot of volume training as well to pump blood into the muscle and stretch the fascia to give room for growth.

I will train weights for around one hour a day.

What were some of the mistakes you made when you started out training in the gym?

I was blessed to start training with great training partners, due to all my training partners being older than me and some of them veteran bodybuilders. I learnt right from wrong from the beginning of my training.

“If any, my one problem was training too much and not eating enough or correctly.”

It took me a year or two to get my nutrition right and to make sure I was eating enough. The difference I saw from eating correctly was immense and since then its something I focus on.

Which are your three favourite exercises?

1. Squat

2. Bench press

3. Deadlift

The reason for this is simple, they are not easy and you can use them for most of your workout and have an insane workout. Compound movements form a large part of my training for one simple reason, THEY WORK!

Free weights versus machines?

Free weights.

Free weights not only work the direct muscle but also surrounding and stabilising muscles. I have found that it allows you to get a better contraction and movement as machines are very one dimensional in movement.

What are your top training tips?

Always focus on your form, the contraction at the peak of the exercise and a good stretch. Its all about the Mind Muscle connection.

Favorite influential bodybuilders/fitness models:

Arnold Schwarzenegger, his mind power and training intensity is something I have always worked towards. Also his ability to motivate and inspire others is amazing, I hope that I can do the same one day.

Favorite Quote:

“Don’t limit yourself to the expectations of others, surpass them and keep on going.” ~ Wayne Lucas

Advice for someone wanting to enter the WBFF this year?

The WBFF is a great federation, if I have to give advice it would be to focus on stage presence and presentation. You might have a great physique but you will need to be able to show it off to the judges and audience.

What competitions have you competed in and your placings?

2013

• WBFF SA | Male Muscle Model | Top 10

2012

• Body Beautiful | Model Plus | Top 10

2011, 2010

• Mr and Mrs Fitness SA | Male Model | Top 10

Where can people get hold of you?

• Facebook: WayneLucasFitnessModel
• Instagram: @waynelucas_fit

Related Images:

The post One On One With WBFF Muscle Model, Wayne Lucas appeared first on FitNish.com.

Quick Stats

Name: Cat Buys Rademeyer
Age: 26
Height: 1.59 m
Competition weight: 45 Kg
Current weight: 48.5 Kg
Current city: Johannesburg, South Africa
Occupation: Owner and Coach at CATabolic Studio

Have you always lived a fit and healthy lifestyle? What got you started?

I was born with fitness in my veins. Since high school, I wanted to be a trainer and be involved in Health and Fitness. 4 Years ago, I did my very first Body Building Show, Ms Body Beautiful SA, where in I placed 2nd in a large line up.  That was me, I was hooked.  Now it is my Profession and my Sport. So blessed to do what I love!!!

How do you manage to stay motivated and consistent throughout your training and eating?

My original inspiration was my hubby, he pushed me to my limits and was and still is right beside me every step of the way. Even a coach needs a coach wink wink.

“I also set up regular projects/goals to keep me motivated and in shape. Such as Public Appearances, Photo Shoots, and so on.”

What made you decide to enter your first competition?

My first Sponsors at that time suggested I do Body Beautiful SA. And well as you read earlier the rest is history…

Tell us a bit about your experience competing at the NABBA WFF World Championships in Greece. How was the experience and the experience of winning?

Wow, flashbacks and memories. Here we go.

The experience was truly something else, definitely not for the faint hearted. Me personally, I don’t do well with flying in general. Now try doing that while decarbing, and doing a water drop, plus only eating selected foods, and 4 Connecting flights! But we made it. It was truly something special, to see Greece, their cultures and way of living. But I was immediately in competition mode when we arrived, registration was the next day, along with stage composure, then the usual: Tan, Train, Tweak… And a good nights sleep before the big day.

The show, all in all was well organised, nothing we not accustomed to here in SA. Quality of the athletes were spectacular. I really love my federation of choice, we are all like a family. The whole SA Team, really stood together, and helped each other, it was beautiful.

“Im not going to lie, back in SA I don’t get nervous to go on stage, but internationally, I was extremely anxious. Whether it was the pressure of being on an International stage, the pressure of wanting to impress all my supporters and sponsors; or maybe even some jet lag. But once I was on that stage, my confidence  poised through, and I just gave it everything I had.”

Through the cramps, the nausea, the dehydration, I just pushed and pushed and pushed. When they had the awards ceremony, and started calling the placings, I kept waiting to hear my name, 6^th, 5^th, 4^th, 3^rd, oh my word, can it possibly be, i’m in the top 2… and there it was, in 1st Place, Cat Buys Rademeyer (I can actually hear the announcement as i’m typing this). I was ecstatic and so was hubby, screaming in the audience. A life long moment, filled with joy and gratitude, thank you Jesus, for ALL my blessings.. Amen!!!

What are your future plans?

To achieve my ULTIMATE ULTIMATE Physique to date, as I will be competing internationally for NABBA AND WFF, in Korea and Possibly Australia.  As well as keep on inspiring and assisting others to love their bodies and follow me into a healthy lifestyle.

Also to continue to grow with my sponsors and represent myself to the best of my abilities as a Professional Fitness Athlete/Model.

Take us through an average day of yours:

• I wake up 5 am, go to gym 6 – 7 am.
• Get hubby ready and off to work by 8:30 am.
• Then I start work, responding to emails, promoting myself and sponsors via social media, invoicing and general admin. Take my lil baby Boston Spike for a walk.
• Then 9:30 am I start training clients till about 1 pm.
• From 2 – 3 pm Online coaching.
• 3 – 4 pm my 2nd training session for the day.
• 4 – 5 pm promoting myself and sponsors via social media, invoicing and general admin or if I have any errands to run such as shopping etc. (through out this I have already eaten approximately 5-6 meals.
• We have dinner at about 7 pm. Family Quality time, Bath, Bed and Repeat…Including meal 7 and 8 in between. Lol, yes I eat A LOT!!!

“At times a whole or portion of the day would be dedicated to photo shoots, seminars, motivational talks, events and guest appearances.”

Give us a brief description of your philosophy on your diet, pre contest and during the off season.

Over the last 6 years, I have come to the conclusion, that all body types are different, and need individual attention when starting an eating or training program.

“Although in general, I believe the best results come from a well balanced meal plan, with meals consisting of low gi carbohydrates, high protein, fruit and vegetables as well as sufficient fibre.  To ensure you get enough nutrients, minerals and energy to burn calories, see you through your day and of course your workouts.”

I generally eat very balanced high nutrition meals everyday off season, with a cheat weekend (I have a very fast metabolism). Closer to competitions, it becomes a cheat day 12 weeks before, and 4 weeks before, a cheat meal, stopping 10 days before.

Depending on how my body form is at the time, 4-6 weeks before, my diet becomes excessively clean, and if necessary I will do a carb drop 4 days before, and carb up the night before and on the day. Along with a complete water drop over a 3-5 day period.

What do you think are some of the biggest mistakes or myths that many girls fall prey to when starting out with training and dieting?

In the beginning, 2010, when I myself was new to the industry, I followed a prep plan, dropping excessive amounts of water and carbohydrates over a long period of time, +- 10-14 days.  I found this ineffective as I was lethargic, had no energy, and therefore had extreme mood swings. And on the day of the competition my body went flat and everything just looked too dry.  It’s better to go for a more healthy full and vibrant look for Bikini Model and Bikini Fitness Line ups. There is no need to go to the extreme, as long as you maintain throughout the year.

“Also, There seems to be a stigma around females and lifting heavy weights.  Majority of my clients or just ladies I speak to, are convinced that lifting heavy weights will in fact turn them into the next Arnold Shcwarzenegger.”

Power sessions in the gym, lifting those heavy weights, while paying attention to form,  movement control, posture, core strength and breathing, will only give you improved strength, muscle formation, minor muscle gains and leaner mass density.  Females have been created, with testosterone, yes, but not nearly enough of it to turn into the hulk.  On the flip side, if you are taking a form of steroidal substances to elevate your testosterone levels , yes then you will pack on pounds of muscle.

“I am living walking proof of this. I lift extremely heavy weights.”

For example:

• Side Shoulder Raises: 8kg Dumbells
• Shoulder Press: 10kg Dumbells
• Standing Hamstring Curls: 40kg
• Leg Extension: 55kg
• Squats: Olympic Bar with 15kg each side
• Leg Press: 120kg and so on..

But because I keep it natural and clean, my body in turn is only getting harder and leaner. With all the curves in all the right places.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

My training is predominantly focused on medium to heavy weights. At the same time paying attention to posture, core strength, and controlling the weights.

“Slow controlled movements ensure the correct way of following the exercise through, giving you optimum results from your workout.”

2 hours a day, of which 20 minutes is cardio. 1 hour and 40 minutes weights and endurance. Split into 2 Sessions. Am and Pm.

How do you measure your progress? And how often?

By doing a regular body assessment on myself, about once a month, sometimes twice, depending how close I am to a competition.

What are your 3 favourite exercises?

• Squats

Targets the glutes and ensure a nice lifter firmer behind.

• Calves on the Leg Press Machine

In and out straight, for full muscle pumps, and optimum results.

• Bent over Shoulder Flies

These work your front, side and rear delts. Nothing looks better than a woman with great symmetry with shoulder caps, a firm behind and good shapely calves.

What advice would you give the ladies to developing a flat tummy?

Food! abs start in the kitchen, if you eat clean and healthy, you will have a flat tummy. To develop some further definition and abs, focus on regular, core and abdominal exercises.  Also drink at least 2litres of water a day, this aids in good digestion.

What are some of your strategies for the final week before a photoshoot or a competition? Do you believe in the hype of using sodium and water loading/de loading to look more shredded?

Personally, I believe in staying in shape all year, not letting yourself go. Thus avoiding the extremes for a photo shoot, one should aim for a more vibrant healthy full look for photo shoots. I would normally do a very basic 2 day carb drop accompanied by a 3 day water drop. Ie. Day 1 2l Distilled Water, day 2 1.5l Distilled Water, day 3 500ml distilled.

Fitness models or bodybuilders?

Body Builders, like my gorgeous man

Favorite female fitness icon(s):

Ashleigh Kaltwasser.  I love her glutes and overall physique, and she it still very feminine, which is extremely important to me.

Favorite Quote:

“Our Imperfect Qualities are what make us Uniquely Perfect, Embrace them.”

What are your must haves for gym?

I am a fully sponsored Supashape Brand Ambassador as well as an Online Supashape 12 Week Challenge Coach, and I only use and believe in their products. I am also a proud brand ambassador for IFA –Iron Fist Athletic clothing  as well as Actos – Skin Shoes and my most recent Brand FakeBake for all my tanning needs.

Must haves for a power session in the gym:

1. Pre and Intra Workout: Supashape Amino Charge

(Can add in a Beta Alanine for more of a muscle pump and energy surge if you like –SSN/SPS/MUSCLE JUNKIE)

2. Post Workout: Supashape 100% Whey Protien

(Can add in BCAA Caps. Glutamine and or Vitargo for extra recovery and gains – SSN/SPS/MUSCLE JUNKIE)

3. Padded Training Gloves and Knee Wraps for Support on the Joints, especially for those heavy squats  (Fitness Junkie/MUSCLE JUNKIE)

4. The correct training shoes, to ensure optimal movement, especially for training legs. ACTOS SKIN SHOES allow your feet to be in and move in a natural form,  and are also great for preventing injuries.

5. Of course we need to look good so we feel great while we training, releasing happy endorphins and getting even better results  – IRON FIST ATHLETIC GEAR.

6. For Best Tanning results, safe and has many great benefits for the skin, I use FakeBake.

Advice for someone wanting to change their lifestyle and achieve their ideal physique?

Do it for yourself, first, find a good coach to get you started, with your health as their first concern. Commit and Enjoy the Journey of sculpting your physique.

Tell us a bit about your CATabolic Studio? What exactly do you offer and who can join you there?

CATabolic is Aimed directly at Health and Fitness. Assisting men and women in weight loss, toning, as well as muscle building. Competition prep, all round. And Online coaching. One on One sessions are for ladies only. However I do online coaching for male and female clients.

What competitions have you competed in and your placings?

2013

• Nabba SA Pretoria Classic | 2nd
• WBFF SA | 6th
• Nabba SA Provincials | 1st
• WPF The Rossi Classic | 1st
• Nabba SA NATIONALS | 3rd

Selected to represent SA at NABBA WFF WORLD CHAMPS GREECE

• WPF SA CHAMPS | 2nd

Selected to represent SA at WPF UNIVERSE ITALY

• NABBA WFF WORLD CHAMPIONSHIPS GREECE | Womens Fitness | 1st

Selected to represent SA at NABBA WFF UNIVERSE – KOREA JUNE 2014

2012

• Nabba SA Provincials | 1st
• Nabba SA Nationals | 6th

2011

• WFF SA NOVICE | Bikini | 5th
• WFF SA PROVINCIALS | Bikini | 6th
• GYM PHYSIQUE GROUP | Bikini | 1st
• GYM PHYSIQUE GROUP | 1st Overalls
• Body Beautiful SA | Bikini | 1st

2010

• Body Beautiful SA | Bikini | 2nd

Where can people get hold of you?

• Facebook Page: Cat Buys Rademeyer – Supashape Ambassador
• Facebook Profile: Cat Rademeyer Nabba-Wff World Champion
• Twitter: @CatBRademeyer
• Instagram:  CatBuysRademeyer
• Email: info[at]catabolic.co.za
• Fit101: Cat Rademeyer NABBA WFF World Champion

Photography Credits:

• Roger wells Photography
• Soulby Jackson Photography

Related Images:

The post One On One NABBA WFF Womens Fitness Champion, Cat Buys Rademeyer appeared first on FitNish.com.