Name: Prishen Sivanarain – “The Vegetarian Bodybuilder”
Age: 29
Height: 1,86 m
Off-season weight: 120 kgs
Contest weight: 110-115 kgs
Current city: Durban, South Africa
Occupation: Nutritional & Supplement Advisor and Online Transformation Coach

How and when did you get started in training and fitness?

I started my fitness journey at the age of 17. My biggest influence and guidance, at that time, came from my elder brother who had already been training for a few years. Like most people, we initially started by training at home before joining a gym.

We trained as partners for a few years. With fitness being my passion I studied Sport Science at University of KwaZulu Natal, and thereafter successfully completed a Diploma in Personal Nutrition.

How long have you been vegetarian for and what made you make the change?

I turned to vegetarianism at the age of 13. It was actually a personal decision but a lot of it was influenced by my spiritual background as well as my love for animals.

Was it a difficult change to make initially?

Not at all! Since my decision to become a vegetarian was a personal one and I wasn’t forced into it, it wasn’t difficult at all. Usually if someone is forced into something like this they still crave selected foods. I literally had no craving or the urge to go back to eating meat since the day I left.

Seeing that I gave up meat willingly the transition was really simple. To top it off food preparation, at home, wasn’t even difficult because the rest of my family had also given up meat a few months prior to that. In fact my mum stopped eating meat more than 30 years ago.

We have to ask the question, so where do you get your protein from? Do you manage to get adequate amounts on a vegetarian diet for bodybuilding?

I’ve only been bodybuilding on a vegetarian diet so it’s safe to say it’s possible to consume adequate protein on a vegetarian diet. My protein comes from a combination of lentils, beans, soy, nuts, cottage cheese, quinoa, tofu and peanut butter. In addition to these foods I make use of protein shakes to ensure I get sufficient protein.

Do you have any advice for people making the switch to a more plant based diet?

Firstly you need to consider the reason behind switching to a plant based diet. If someone has to make the transition unwillingly (e.g. due to health reasons) the best approach would be to phase in plant based eating and not change your entire diet completely.

When people make too many changes at once then sustainability usually becomes an issue. Another important factor to take into consideration is that your macro and micro nutrients are consumed from a variety of food sources. The common mistake made by many individuals, when switching to plant based, is that they stick to a very selected few food sources which eventually lead to some sort of vitamin or mineral deficiency.

Since certain fruits and vegetables are rich in selected vitamins and minerals, while it may be deficient in others, it needs to be paired with other sources that complement each other.

What made you decide to compete? And how was the prep for your first competition?

I started my bodybuilding journey at 67 kg’s and gained more than 20 kg’s over the first few years. Seeing the transformation on myself kept me constantly focused on setting goals for myself with one of them being to step on stage at least once in my life – little did I know that it would only be the start of my bodybuilding career.

Even though I competed in many competitions, both provincially and nationally, my first competition has been my most memorable one.

Apart from it being the first competition that I participated in it was the first competition that I won!

The prep was both exciting and difficult for me, especially since it was the first time I went through the process. Thankfully I had an experienced coach guiding me through the entire process. He took care of structuring and adjusting my diet and training as needed based on how fast my physique changed. The difficult part at that point, was adapting to the training frequency and intensity.

Do you ever lack motivation on some days? How do you deal with this?

There are certain days where I may not feel like sticking to the plan, especially during prep, however the discipline that bodybuilding has taught me keeps me on track. Discipline by far, is one of the main qualities I’ve learnt from this sport.

Remember motivation is the little spark that gets you started however discipline is what ensures you do whatever needs to be done no matter how you feel. Watching videos and going through pictures of my previous competitions gives me motivation when I need it the most.

Even though I am being judged against other athletes, at competitions, I still view bodybuilding as me myself being my biggest competition. My goal at every competition is to beat my previous personal best. So by going through my past competition videos and pictures it constantly reminds me of how high I’ve set the bar for myself.

Who has been your biggest influence/support in your life and how did they affect you?

A lot of people, including myself, enjoy the aspect of bodybuilding whereby your results are completely based on the effort you put in and not the performance of someone else. Unlike a team sport where your performance could be optimal, the results are still based on the performance of your teammates.

With bodybuilding you rely on yourself to get every workout in as well as sticking to your meal plan even though you may not feel like. This may seem like bodybuilding is an individual sport however your support structure directly involves how much easier or harder the process could be.

My biggest support has come from my family. They’ve supported me from the very start of my journey. Apart from my family my biggest influence has come from my coach, Reza Moolla, whose been coaching me from my very first competition.

Everything from my diet to my training plan and posing is taken care of by him. Over the years we’ve experimented on how my body responded to different foods and training styles leading up to competitions. Something as little as changing your carbohydrate or protein source can change the way your physique looks. He actually understands my body better than I do. He’s definitely one of the most knowledgeable people that I’ve come across in the fitness industry. Besides him being my coach and mentor we’ve been training partners, business partners and basically as close as brothers.

All that I’ve achieved wouldn’t have been possible without him and my family.

Has it ever been difficult juggling other aspects of life with training and preparing for competitions? How do you manage it all?

When I decide to get ready for a competition everything else, in my life, revolves around getting ready for that competition. Over the years I’ve managed to master my mind in a way where I have the ability to switch it on or off as per my will.

So if I know my prep starts in three days time I’ll eat whatever I feel like for those few days and wake up on the third day knowing my prep has started and I have a structured plan to follow. During this time it’s usually difficult to go out socially because the prep demands a lot from you but I try to spend as much time as I can with my family.

When I start my prep nothing stops me from sticking to the plan. Even if a close family function coincides with my prep I plan and pack my meals knowing I need to eat at a certain time. There were also times that I’d sign up at a 24 hour gym, which used to be in my area, just for my competition prep because I wanted to train during times when the gym would be empty and I could focus on my training without any distractions. It would be common to find me there at 2 and 3 am getting my first session done.

The benefits of bodybuilding for me, have been far greater than just my physique transformation. I’ve gained qualities such as self-confidence, stronger will power, determination, discipline and self control which are qualities that are useful even out of gym.

What are your future plans??

I’ve just completed a specialized nutritional advisor course at the HFPA Fitness Academy which is actually one of the well recognized fitness academies. I plan on furthering my studies with them by completing other courses based on holistic development as I advocate general wellness and healthy living and not just bodybuilding to my clients. In terms of competing, I’ve given myself a break from the stage for the past 2 years to improve on certain aspects. If all goes as planned I may get back on stage next year.

What process do you follow when its time to start getting ready for a competition/photoshoot or to just lean down?

I try to keep my diet as clean as possible, by limiting the amount of junk food I eat, even in the off season. So from a dietary point of view I completely cut out junk food and swap over from high GI carbohydrates to low GI carbohydrates.

It is common for most athletes to highly restrict their carbohydrate intake during this time, however my body thrives on carbohydrates so I never get to a point where I need to drastically reduce or completely eliminate it from my diet. I go by what works for me.

The main change I make to my training schedule is incorporating two weight training sessions a day. I usually decrease rest periods during sets and add in other training techniques like supersets, tri-sets, drop sets, giant sets and increasing the time under tension.

Give us a brief description of your philosophy on your diet and what sorts of foods do you eat:

My diet varies based on whether it’s off season or in season. I always try to get in 5 meals a day. My training always remains intense so during the off season I have the freedom to keep my diet very flexible. During this time I am not too strict with the food quantities I eat however I make sure I eat enough to make sure I am in a calorie surplus with white bread and pasta being my preferred carbohydrate sources.

I’ve figured that my body responds to those the best during my growth phase. My protein sources remain the same throughout. When I start prepping my diet gets very strict. I weigh every meal to make sure I eat the required amounts.

My carbohydrate sources change to sweet potato and oats. During this time my diet doesn’t have much variety with me eating the same meal 5 times a day. I prefer it this way because I have fewer variables to deal with when the need arises to change up food quantities or timings to achieve a different look.

Do you use many supplements? What are the essentials in your opinion?

Your required daily protein intake is calculated using your body weight as well as the type of activity you engage in. With my daily intake being well over 200 grams it becomes difficult to reach my target with whole foods alone. This is where protein shakes become useful to me.

Supplements are meant to supplement your diet and not completely replace all the foods you should be eating. So it should be used in instances where your diet may be falling short.

My current supplement protocol is as follows:

• Morning: Multivitamin, 1000mgs vitamin C, 15ml flaxseed oil
• Pre workout supplement before training
• Intra-workout: A combination of branched-chain amino acids (BCAAs), l-glutamine, creatine and carbohydrates while training.
• Post-workout: High quality muscle gainer

I may add in additional protein shakes with meals if required. I am currently a sponsored athlete for Fully Dosed so they take care of my supplement needs.

Give us a brief description of your philosophy on your training schedule, how many times a week do you workout for and how long are your training sessions?

I’ve always been a fan of the split training system and it has always worked for me. Split training programs basically entail training body parts individually.

My current regimen is as follows (5 day split):

• Monday: Legs (Quads/Hamstrings/Calves)
• Tuesday: Chest & Abs
• Wednesday: Back & Calves
• Thursday: Shoulders & Abs
• Friday: Arms & Calves
• Saturday: Rest
• Sunday: Rest

My sessions usually last between 1,5 hrs – 2 hrs depending on the body part I train.

What are some of the common training mistakes you see guys making when trying to pick up size?

Most of the guys that find it difficult to gain size have to deal with a very fast metabolism. This basically means their bodies require a lot of energy just to maintain its basic chemical functions.

One of the biggest mistakes is they fail to consume enough food. You need to initially determine the amount of calories required to maintain your size and then constantly increase your calories as you keep gaining size.

If your daily calorie intake is always the same your weight will always stay constant. In addition to that, since all calories are not created the same the quality of food that you consume will determine if the size you gain is mainly muscle or body fat.

Another common mistake is failing to progressively overload the muscle. If you are constantly training the same way, using the same weights and keeping your training intensity the same your body adapts to this giving your muscle no stimulus for growth.

You can increase intensity by making the following changes:

• Increasing the weights you train with.
• Decreasing the rest periods between sets.
• Increasing overall workout volume (doing more sets and reps).
• Performing reps at a slower speed (eccentric loading).

What are your top tips for getting shredded?

Firstly ensure that you are in a calorie deficit while consuming sufficient protein. A common mistake people make is drastically reducing calories, especially protein, which will eventually lead to muscle wastage.

The goal is to maintain as much muscle as you can whilst dropping body fat. Try to get into the habit of having smaller meals throughout the day to keep your metabolism firing.

Do not sacrifice your weight training for more cardio. Your overall fat burning capabilities from weight training exceeds performing cardio only. Lastly look into using a good fat burning supplement that gives you energy to workout harder as well as assists in suppressing your appetite while controlling cravings.

What are your three favourite exercises and why?

My three favourite exercises are deadlifts, barbell squats and bench pressing. I use these as the core exercises of my routine as they are the best compound mass and strength building movements.

What are some of your best arm exercises and training tips?

In order to create a proportionate arm you need to look at the anatomy of the arm. Your bicep has two heads while your triceps three, so your bicep should contribute to 40% of your arm and triceps 60%. Ensure that you train each of these muscles, including forearms, to avoid any muscle imbalance as it could lead to other injuries.

My favourite arm exercises are EZ bar curls, concentration curls, triceps extensions and machine dips.

Do you include much cardio into your training routines? And closer to competitions?

I do include light cardio a few times a week but mainly from the viewpoint of maintaining a healthy heart and not as a tool for fat burning. You actually burn more calories during weight training than cardio and for this reason I rely on weight training and dieting to get me ready for a competition.

Favorite Influential bodybuilders:

• Ronnie Coleman
• Roelly Winklaar
• Mamdouh “Big Ramy” Elssbiay.

Favorite Quote:

“If my mind can conceive it, and my heart can believe it, then I can achieve it.” ~ Muhammad Ali

“The hands that serve are holier than the lips that prey.” ~ Sathya Sai Baba

Best piece of advice you ever received?

The best advice I’ve ever received is to live an authentic life. I was told that to wish I was someone else is to waste the person that I am. I’ve learnt that living life on my own terms and in my own way has led to my ultimate joy and success.

What advice would you give to someone unsure, thinking about competing for the first time?

• Firstly consider your motive behind getting on stage. Your motive has to be far greater than just wanting to impress people for you to last long in this sport.
• Secondly it’s always an excellent idea to attend a competition to get an insight as to what goes on at these competitions as there are various different categories with different judging criteria.
• Lastly invest in a good coach to guide you through the process. While prepping you go through different phases, mentally and physically, and it definitely helps to have someone explaining to you what changes need to be made in order for you to peak at the right time.

Where can people get hold of you?

• Instagram: the_vegetarian_bodybuilder
• Email: prishsiv[at]yahoo.com

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Name: Leandre Van Zyl
Age: 23
Height: 1,85 m
Current weight: 92 kg

Arms

What are your 3 best go to bicep exercises?

1. Concentration curls
2. 7’s Ez Bar Curls
3. Wide grip barbell curls

Do you prefer to go very heavy when training triceps and What are some of your favourite triceps exercises?

I believe in form over weight so I go as heavy as possible while keeping the best possible form!

Some of my favourites: Tricep Pushdowns, Skull Crushers and Rope Extensions.

How often do you train your arms and do you do them alone or group them together or with other muscles?

Once a week normally on Thursdays or Fridays and I only do biceps and triceps together. So I’ll have an arm day and then add calves or abs afterwards.

What are the few things you focus on when training arms? 

Ill say it again drop your ego and drop your weight, slow actions with intense squeeze while doing the exercise and in between sets try and flex for 5-10 seconds to get blood flowing.

What does a typical biceps/triceps workout look like for you?

I love doing supersets, so for arms for example:

1. Superset. Preacher Curls, 3 sets of 8 reps, no rest WITH Seated Triceps Press, 3 sets of 8 reps, rest 60 seconds.
2. Superset. Cable Hammer Curls, 3 sets of 10 reps, no rest WITH Triceps Push-downs.
3. Superset. One-Arm Cable Curl, 3 sets of 12 reps per arm, no rest WITH Triceps cable kick-back.

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Abs

How often do you train your abs and do you do mostly weighted exercises for them?

I train Abs 3 times a week (every second day), mostly not weighted at all except for machine crunches.

What’s one misconception people have about ab training?

Abs need to be pushed to the max, that burn means growth, that is why I do abs 3 times a week but then again abs are most definitely made in the kitchen!

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Name: Leandre Van Zyl
Age: 23
Height: 1,85 m
Competition weight: 87 kg
Current weight: 92 kg
Current city: Pretoria, South Africa
Occupation: Candidate Attorney

How long have you been training for bodybuilding and what made you get started in it?

I am relatively new in the sport, I only started competing in September 2016. I use to play rugby at school and in my varsity days for Tuks, where I broke my left upper arm. From there I just use to enjoy gym and that is where my Coach JVL spotted me and asked me if I would want to compete… The rest is history…

Who has been your biggest influence/support in your life and how did they affect you?

Since day one and from a young age my dad has always been the one next to the field whether it was for my rugby, cricket or athletics, he has always pushed me to be the best and supported me day in and day out!

My whole family, my mother and brothers and dad have been essential in what I’ve accomplished. Also, my friends that are like brothers to me have always believed in me and supported me in every thing I did and wanted.

What do you most enjoy about preparing for a competition and about the competition itself?

Prep in itself is obviously the hard part. To diet and be so strict on yourself has taught me so much but the best part is when you can see the whole package coming together just before a show and that moment you are on stage and you realize all your hard work and dedication has paid off.

All the hours in the gym, all the meals at the right times, the things you had to give up in order to accomplish your goals. The stage is the place where all those months of work come together and pay off. It was all on me so what you put in is what you get out. No team sport, it’s all individual effort and what you do is up to you.

And what is the hardest part about prep for you?

Like I mentioned above, the strict diet and the no carbs. I love my food and when its taken away its hard to eat dry fish and cucumber for weeks on end so definitely the diet.

When you eat like that it makes training even harder because you have no energy, so the last 3 weeks before comp is where it gets really tough.

Have you found it difficult juggling the different aspects of life with training and competing?

Yes most certainly. I finished my LLB LAW degree in 2016 (While competing and winning worlds) and Law School in 2017 (while prepping for MR Universe and working full day as a candidate attorney).

I’ve found that if you want to you can, it’s a matter of how much you want it! Fortunately I am a few months away from becoming a lawyer so I had to train before work in the mornings at 5 am and then again after work, before my law school classes started at 6 pm at night.

A lot of people only compete and that gives you enough time but to work and study and prep is something else and with the Lords help I was able to do it.

Tell us a bit about the experience of competing overseas in Brazil, was it difficult keeping to your regime while travelling? And how was the level of competition there?

Firstly let me start to say what an honor it was to be able to go represent SA In Brazil at MR Universe, going up against 36 countries and standing in a pro lineup against the best of the best in the world was no joke and it made me realise how blessed I was to even just be there.

But as I know myself I’ve never been a fan of losing but rather learning and coming back stronger. Being the youngest pro Muscle model in the competition by far, I held my ground and managed to still place 3rd in the whole world and am proud of it.

Traveling during prep is no joke and competing locally makes it a lot easier to prep. The long flights make you retain water and the different types of food from different countries is something else to deal with.

Is it difficult to stay motivated some times? How do you deal with that?

Motivation is always difficult but one of the reasons why I do this is I aspire to inspire and the fact that I know I will not only be letting myself down but all the people that I inspire too keeps me going, and I always stay hungry to better myself.

What are your future plans?

I am currently finishing up my articles in 2017 and have already written my attorneys admissions exams in August 2017. So the plan is to become an admitted attorney in 2018 and focus on my future and earn a proper income while still staying fit, representing my sponsors and not to declare anything official, but I am keeping my options open to compete again in 2018.

Take us through an average day of yours:

It all depends whether im in season and prepping or not, but in season:

• I would wake up, get dressed and go do my morning fasted cardio between 5 and 7 am.
• Then get back home, have my breakfast, get dressed and be at work at 8.
• Working 8 to 4 I would have my meals with me and eat while I’m on the road or when I have time at the office.
• After work I would head home and eat something, get dressed and then go do my weight session from about 5 to 7 pm.
• Then I would go back home, eat and settle down for the day or if I have something planned peruse that or do some extra work and if I have time just relax and watch a series.

What are your top nutrition tips to losing fat?

Diet is to me 70% of your results so to get to know your body and then following a diet according to your specific needs is essential. Training, supplementation and rest is also important but I’d say a proper diet from 6 to 8 meals a day according to what you specifically want to do.

What process do you follow when its time to start getting ready for a competition/photoshoot or to just lean down?

Firstly I’d change my diet and have less fats, change from steak to chicken, and even closer to the time to fish and add in a lot more greens. I am not that sensitive to carbs so I will try and carb cycle for a while about 3 days on no carbs, with one day carbs (clean carbs: Basmati rice, sweet potato etc.). You can also think about using a fat burner.

Further I change my weight training and add in cardio. Weight training will go to super sets between 12 and 15 reps, still trying to maintain good form with moderate to heavy weights. A water drop is not always essential but when done right it definitely benefits and has benefited me on stage but I’ve never done one for a shoot as I believe you also need to stay healthy and take care of your body.

Give us a brief description of your philosophy on your diet:

Off season I try and eat a lot to build size but also still cheat once or twice a week, as I train a lot heavier and so I use the energy. I only start dieting strictly and properly about 4-6 weeks out from a competition and that shocks my body the most and it reacts properly. Remember the human body learns and adapts every day, the more you surprise your body the better it will react, I believe the body and mind falls in routine and knows what’s coming, so to surprise it is a good start in any diet.

Give us a brief description of your philosophy on your training?

In prep and in season I would workout twice a day for 6 days a week and rest on Sundays. Morning cardio, evening weights, but in the off season I like to go train 6 times a week Monday to Saturday, if possible with legs on Wednesdays and Saturdays.

What are some of the mistakes you see guys making when trying to lean down?

Building muscle proportionately is essential and that is where the right motion and properly doing the exercise comes in!

Drop your ego and drop the weight, take your form to the next level rather than upping the weight.

What are your three favourite exercises and why?

1. Tricep pushdowns. The pump is insane.
2. Low row. The burn I get from it makes it worth it.
3. Rear delt flys. Seeing striations and growing weak body parts.

What is your favourite body part to train and why?

I usually leave my arm day for Friday or Thursday so it is definitely arms. The pump and the burn is just something else compared to the other muscle groups, but back and chest is also really close to my favourite.

What are some of your favourite back exercises and back training tips?

Low row with dead lift and inner grip lat pull downs are really nice to build dense size, but once again drop your ego and drop the weight.

Focus on what muscle you are working and squeeze and control your motion.

Do you like and incorporate other kinds of training activities or sports?

Yes I believe in a healthy and fit lifestyle. I love adventure and outdoor sports. I ski and do watersports and I use to race quadbikes. I use to play rugby and do athletics for all my life until I broke my left upper arm in rugby in 2013 playing for TUKS.

I love staying active whether its running or playing squash or tennis with friends, but to compete and build the goal physique, the gym is my main place of action.

What is the most common question you get asked?

How do I do it? How do I get to where my physique is now and how to put on quality size while I stay so lean.

• My Answer is: “There is no substitute for hard work, and consistency is key.”

Favorite Influential bodybuilders:

Ryan terry, Steve cook, Sergi Constence, Jeremy Buendia.

Favorite Quote:

“Impossible is just an Opinion.”

Favourite female fitness icons:

Anllela Sarga.

Best piece of advice you ever received?

Its not about the size of the weight you use its about how you use the weight.

Where can people get hold of you?

• Instagram: Leandrevz_wffpro
• Facebook: Leandre van Zyl WFF PRO

Fire Q and A: 

Best bodybuilder in SA?

Juan Bothma.

Most ripped guys physique in SA?

Roger DK.

SA lady with the most amazing abs?

Tamsyn Janse van Rensburg.

The Nicest guy and girl fitness personality you know of in SA?

Jacques van der linde and Le-Jean Ehlers.

Most aesthetic fitness guy in SA?

• Jacques Fagan.

• Jaco de Bruyn.

Most aesthetic fitness girl in SA?

Louise du Preez.

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Name: Devan Dippenaar
Age: 34
Height: 1,77 m
Competition weight: 80 kgs
Current weight: 88 kgs
Current city: Durban, South Africa 
Occupation: Personal Trainer / Head Rugby Coach

How did you get started in bodybuilding and fitness and what do you love about it?

I recently only got into it last year March, where I participated in a novice competition. I came absolutely nowhere as I never fitted the criteria, but I loved every minute of being on stage and getting the crowd going, I became hooked instantly.

How important is the mental aspect of it? How do you keep a positive motivated mindset and attitude through setbacks?

Oh wow, the mental aspect is the most important part I feel. And I can honestly say those few weeks before peak week are the hardest weeks of not only your life but for the people around you. i.e. you are cranky, tired and hangry lol.

So it is obviously very demotivating when you put so much into it and do not get the placing you were hoping for or deserving of, hence why I believe progress pics are so vital for your morale, as long as YOU are improving YOU.

Then it doesn’t matter what a judge says or what colour medal you receive. PROGRESSION OVER PERFECTION.

What are your future plans?

Well I was planning and prepping for IFBB provincials in august, but it seems I will be going to the UK for a few months to work, then returning around October for a very exciting project where I will be filming for an upcoming reality show called “MOMMY MAKEOVER”.

This will be produced by TLC and broad casted to over 142 countries. I will be that very mean personal trainer that helps transform the mothers, chosen for the show, all whilst pursuing my way up the rugby coaching ladder, I am presently Head coach of Harlequins Rugby club in the 1st division.

What did you want to be growing up?

I wanted to be a professional sportsman, the only problem is I could not make my mind up in what sport. It was between cricket and rugby.

I excelled in cricket, playing many years in the provincial teams, but post school the rugby bug hit me more, and I was lucky enough to get a contract to play rugby overseas and that was that. After 3 reconstructive knee surgeries later, and a very short lived career I should have chosen cricket. Lol.

What are your top tips to a guy trying to lean down but is struggling to lose that last bit of body fat on his lower abs?

Persevere! Those stubborn areas on our bodies eventually do disappear, but its only in those few weeks when the average Joe gives up that you really make inroads. I personally have a problem with my lower back fat, always the last to go.

My trick is usually a little shock off my carb cycle, and I do a 3-4 day zero carbs and fat plan. This combined with fasted LISS( Low intensity steady state) cardio in the morning. These two together always gets me there, but be warned, it’s not easy.

What are some things/advice people new to competing should know about the process and prep?

Do your homework on a coach, don’t just choose someone because they have a huge following on Instagram, or look good in photoshoots. Make sure they have got experience prepping all sorts of body types and ages. If possible see how they train themselves, and get feedback from some of their clients.

Before I hired my first prep coach Daniel Wessels, I online stalked the hell out of him, making sure he practices what he preached and understood the values needed to be a champion.

Once you have chosen……..TRUST THE PROCESS!

What process do you follow when its time to start getting ready for a competition/photoshoot or to just lean down? 

To be honest, my sweet tooth is getting worse with age, so the first thing I do is start cleaning up the diet and start weighing my food again.

My training is always intense, every day is a mixture of either supersets, tri-sets, giants sets, FST-7 or drop sets. It is my way of keeping in shape without the boring cardio.

Take us through an average day of yours: 

So, I am a pretty boring person between Monday and Friday.

• I wake up everyday at 4 am, prepare my Oats with my 1UP nutrition whey and take my tablets.
• I then leave on my 20 minute drive to my first job as a Personal Trainer at Virgin Active, where I run a boot camp of about 20-25 ladies at 5 am and then continue to see the rest of my clients back to back in the morning.
• I do try and fit some HIIT training with one of them as well.
• I then leave back home around midday and start my 2nd job working on my online clients for about 3 hours, which usually involves a 20 minute power nap lol.
• Then around 3 pm I leave to do my third job coaching rugby to youngsters at a primary school, which is followed by my second session training in the gym. And last but not least,when I finish up at the gym I leave at about 6 pm to my fourth job as a head coach of a 1st division rugby club, Harlequins.
• I then get home about 8 pm, eat and bed by 9:30 pm.
• Hustling every day but boring lol.

Give us a brief description of your philosophy on your diet:

First things first preparation is key, so without my lady in my life I would be useless. She does the majority of my food prep and it’s a tireless job, but I keep things pretty simple and most importantly cost effective.

I do not believe in fad diets nor do I promote eating like a rabbit. I promote a healthy lifestyle, yet a balanced lifestyle around your social life too.

So for example, I would rather start my prep 3 weeks earlier so I don’t have to eat so many days of hake and broccoli or so I can keep the calories and carbs higher than most. My body responds well to carb cycling and low fats.

So here is a quick breakdown:

• Meal 1: 6 egg whites, 30 g 1UP Nutrition whey and 100g rolled oats or oat bran.
• Meal 2: 8 egg whites,1 yolk, 200g white basmati rice, 80 g broccoli.
• Meal 3: 200g chicken, 200g sweet potato, 80 g baby marrows.
• Meal 4: 8 egg whites, 1 yolk , 200 g white basmati rice, 80 g green beans.
• Pre workout: 1UP Nutrition pre workout, consisting of 500mg caffeine, 800 mg cillutrane.
• Post workout: 1UP Nutrition whey protein, 100g rice krispies.
• Meal 5: Whatever we feel like as long as it gives me 40g protein, 50-75g carbs and 10g fat.
• Meal 6: Casein protein or egg whites.

Do you use many supplements? What are the essentials in your opinion?

Yes without a doubt, supplementation can help the process of achieving the body you want a lot quicker. I am very fortunate to be sponsored by an international brand 1UP Nutrition who caters to my every need.

Essentials for me, and this will vary depending on where I am in the comp season, are:

• Whey protein
• Casein protein
• Thermogenics
• L- Carnitine
• BCAA’S
• Omega 3,6 and 9

Give us a brief description of your philosophy on your training schedule, how many times a week do you workout for and how long are your training sessions?

Again, this changes depending where I am on my prep, but the standard way is 6 days a week, where I often work on weak points twice that week. And I never train longer than an hour.

The last few years I have really started to focus on TUT training(time under tension), and that muscle to mind connection. In my younger years I focused a little to much on my ego and used to always go as heavy as possible, but since then I have started seeing the best results when I leave my ego at the door. I love incorporating shock principles, i.e. FST-7 TYPE TRAINING.

My plan:

• Monday: BACK (COMPUND MOVES) AND SHOULDERS (ISOLATION MOVES)
• Tuesday: CHEST AND ABS
• Wednesday: LEGS (HEAVY,LOW REP COMPOUNDS)
• Thursday: ARMS
• Friday: SHOULDERS (COMPOUND MOVES) AND ABS
• Saturday: LEGS (HIGH VOLUME AND ISOLATIONS)

What are some of the nutritional mistakes you see guys making when trying to gain size?

To often I see guys not worried about the quality of calories they shove into their mouth as long as they get their required calories for the day. Yes they are gaining size but the amount of actual quality lean muscle is not that high. In fact all they are going to have to do is diet even harder for longer to get back in the shredded state, living on a calorie deficit which ultimately can cause the body to go into a catabolic state if nutrition is not spot on.

So it’s a vicious cycle, but one that I prefer to do with a clean mini bulk, and using a weekly refeed system for my cravings.

What are your three favourite exercises?

1. Push press (my strongest).
2. Lateral raise’s (the pump).
3. Pull ups (the benefits).

What are your secrets to such ripped and solid abs and obliques?

I have been very honest in the past, that I am very fortunate through genetics, my ‘core’ has always been strong and aesthetic and I feel rugby training (very explosively) helped too. But saying that, the older I get the more my diet comes into play.

When I do train them I still treat my abs like I treat my biceps, quality repetitions with a good resistance and decent recovery. Those three factors with a clean diet, you can’t go wrong.

What is your favourite muscle to train and some of your top tips to training it?

Back or shoulders have to be my favourite for two different reasons.

Shoulders for the aesthetic pump and look that you are left with. The key to a great set of shoulders was passed on by a team mate of mine, Sergi Constance, who probably has the most capped shoulders I have ever seen.

Focus on the rear delt as much as possible and the rest of the shoulders will follow with all the amount of presses we do. So that’s what I really push hard on now.

And back, due to the muscle to mind connection I can make, and the various angles and exercises you can use. Your back is a huge muscle so when its comes to it make sure that you use different angles, grip variations and shocking principles like drop sets. It needs a lot of work to stimulate it.

Do you like and incorporate other kinds of training activities or sports in your training?

Yes without a doubt, I feel as a personal trainer that is what separates me from the rest. I studied to be a level 1 Cross fit coach, level 2 sports conditioning coach and have added numerous other qualifications such as kettlebell instructor, group exercise instructor and boxing to name just a few.

The aim in the end is to always push my clients in every aspect of fitness, not just bodybuilding. To make sure they work on weaknesses and to keep it as fresh as possible.

Do you do much cardio?

I do when I am prepping. I mix it up with LISS and HIIT training. Can’t look good and not have cardiovascular health.

What is the most common question you get asked?

How long did it take you to look like this?
Or
What gear you taking lol.

Favorite Influential bodybuilders:

• Locally, Jaco De bruyn is a huge inspiration to me. Not only for his physique but his work ethic and he is a dad too like me.
• Daniel Wessels for what he accomplished as a WBFF pro.
• Internationally, Tom Coleman, Ryan Terry, Sergi Constance and Steve Cook all for their physiques.

Favorite Quote:

It used to be “STRENGTH IS THE MOTHER OF ALL QUALITIES” but I think I have outgrown that now.

MY favourite quote now has to be

“I WANT TO INSPIRE PEOPLE. I want somebody to say, because of YOU I didn’t give up”.

Favourite female fitness icons:

Locally so many to choose from but I would say Jenadine Havenga and Ashleigh Frost have done an amazing job putting South Africa on the map.

Internationally, although she now lives locally is my good friend Andrea (Smith) Wessels. She was up there with one of the best athletes in the world and although she doesn’t compete any more she has transformed herself into a successful entrepreneur and inspires other ladies to be confident in there own bodies and its ok to live life for a while and enjoy it. Its not all about diet and abs. So big respect there.

Best piece of advice you ever received?

Gosh, so much over time. But it has to be from Andrea and Dan.

They told me after I never placed in my first show, that although I looked my absolute best, on the day the judges are going to like apples or pears. One day I would be that apple that they prefer or I will be the pear that they don’t. And I must not get demotivated just because of the opinions of others judging me. If I know this was the best package I could have brought then that’s good enough.

So yeah I live by that now. Progress over perfection. As long as I am improving then that’s good enough for me or my clients. Oh and don’t take your pre workout after 6pm Lol.

Where can people get hold of you? 

• Instagram: devanptfitness
• Facebook: Devan Dippenaar
• Email: If you ever want to enquire about online coaching you can contact me on devandippenaar[at]yahoo.co.uk

 

A post shared by Devan (@devanptfitness) on Apr 14, 2017 at 4:48am PDT

Personal Fire Q and A: 

Favourite bodybuilder in SA?

Juan smith and Corne Jooste.

Most ripped guys physique?

Jaco de Bruyn.

SA lady with the most amazing abs?

My lady…. Shana Thompson and BASICALLY everyone of Grant Ramsay’s bomb squad.

The Nicest guy and girl fitness personality you know of in SA?

I know WAY too many to choose one!

Jaco Davidson, Neil Van Rooyen, Nick Robert, Natasha Koekemoer, Ashleigh Frost and Brad Bodsworth and Cindy De Jager.

I could go on for days!!!

Most aesthetic fitness guy in SA?

Ravin lee Kolbe and Wiehaan Van Wyk.

Most aesthetic fitness girl in SA?

Angie Roux and Shana Thompson.

Hardest working person in the fitness industry?

Grant Ramsay and Brad Bodsworth.

Photography credits:

• Ben Myburg Photography

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Name: Faheem Patel
Age: 28
Height: 1,79 m
Competition weight: 82-86 Kgs
Current weight: 92 Kgs
Current city: Johannesburg, South Africa
Occupation: Personal Trainer

I’m a fitness and sports enthusiast who is extremely passionate about the two. I’m a personal trainer at Virgin Active.

How did you get started in bodybuilding and fitness and what do you love about it?

I initially started training in the gym due to all the sports that I participated in and my competitive nature, and wanting to have that competitive advantage over my competitors or opposistion.

I wanted to jump higher than any of my competitors, run faster than them, move quicker, be stronger, I wanted to be the best in whatever I did. Over time I just fell in love with fitness and not just sports anymore. It became an addiction.

What I love about fitness is the fact that it’s for everyone. Young, old, fit, unfit. Basically if your body allows you to then its for you. I love being able to test what my body can do. Both the mental and physical aspect of it.

How important is the mental aspect of it? How do you keep a positive motivated mindset and attitude through setbacks?

It’s fairly important. I have had many minor and major setbacks in my career thus far with regards to training. I’d be lying to say that it’s easy but what I do tell myself is that minor setbacks cause major comebacks and every time I have had a set back I’ve always managed to come back stronger and more motivated no matter how difficult it was at the time.

What are your future plans? 

I would like to build myself as a brand and start my own fitness movement along with my brothers who are both fitness enthusiasts. Competing wise, I’m contemplating doing provincials and if I qualify, SA’s but nothing concrete and final as yet.

What are your top tips to a guy trying to gain mass and muscle but who just doesn’t seem to be winning?

Calorie intake should always exceed calorie expenditure.

In other words………EAT and eat a lot!!! Clean of course

What process do you follow when its time to start getting ready for a photo shoot or to just lean down? 

Nothing major or drastic as I try stay as conditioned as possible throughout the year. I’ll gradually reduce carbs closer to a shoot. My training doesn’t really change much, if anything I’ll just increase the rep range but that’s about it.

Take us through an average day of yours: 

• I usually wake at at 4am.
• I see my first client at 5am.
• Once I’m done with my morning clients I’ll train, grab a bite and shower before I start with late afternoon clients.
• I usually finish around 7-8 pm.
• If I don’t have a football match that evening, I’m in bed around 10:30-11 pm on a good day (yes I know, that’s not really enough sleep but I’m working on it!)

Give us a brief description of your philosophy on your diet:

My diet will usually be adjusted according to my goals. I’m not one to restrict myself from food as long as it’s clean, good food. If I’m hungry, best believe that I will grab something clean to eat.

Like everyone else, I do love food so I will have days that I’ll treat myself especially so satisfy my sweet tooth, however, I’m back on track the very next day. I do understand when it comes to comp prep, it is very different and I’d need to be a little more strict and restricted.

Give us a brief description of your philosophy on your training schedule, how many times a week do you workout for and how long are your training sessions?

I train 6 days a week for about an hour and half if my mates don’t spend 30 minutes of that time talking about totally unrelated topics lol

What are some of the mistakes you see guys making when trying to lean down?

Relying on fat burners and over training. It’s not necessary. TRAIN SMART, EAT SMART!!!

What are your three favourite exercises and why?

Squats, and anything that has to with plyometrics. What the body can do is amazing and with plyo’s I feel that I can fully exploit that. I don’t really have an outright third favorite exercise as I enjoy most exercises. Just depends on my mood at the time I guess.

What’s your secret to your phenomenal abs?

It wouldn’t be a secret if I told you now would it?

On a serious note, there is no real secret. I see people training abs everyday which in my opinion is pointless. Your abdominals are like any other muscle. They require rest in between sessions. Oh, and abs are made in the kitchen

What are some of your favorite leg exercises and leg training tips to build muscular strong legs?

I wouldn’t say favorite exercise but front squats are great! I have a love hate relationship with them but they do target those quads nicely!

Do you like and incorporate other kinds of training activities or sports?

Yes of course. Firstly I’m sports mad. I love my sports and I try to play football (soccer) as much as I can. Unfortunately due to my busy schedule I can’t play as many sports as I use to and that I’d like to. I also believe that fitness shouldn’t be restricted or confined by working out in a gym. I love hiking or doing anything physically active such as kayaking, river rafting, cycling or anything that gets the blood pumping.

The are many ways to get fit and strong.

What is the most common question you get asked? 

“Whats your secret?”

• Me: There are no secrets, just hard work and dedication.

Do you have any cool fashion tips for the guys?

Be you, be real, be unique. You need to be comfortable with what you’re wearing.

Favorite Influential bodybuilders:

Logan Franklin, Ryan Terry and locally would have to be Wayne Coetzee.

Favorite Quote:

“Work until your idols become your rivals!”

Favorite female fitness icons:

It would have to be Paige Hathaway.

Best piece of advice you ever received?

You are your only competitor. Once you’ve realized that, you’re already winning.

What advice would you give to someone just wanting to lose weight, build some muscle and be healthy but is unsure where to start in the gym?

Don’t be afraid to get help. Ask if you’re unsure. Theres no better feeling than assisting someone who’s
trying to improve their lifestyle and physique.

Where can people get hold of you?

• Facebook: Faheem Patel
• Email: faheempatel[at]mweb.co.za
• Instagram: faheem_fitnessfreak

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The post One On One With Fitness And Sports Enthusiast And Personal Trainer, Faheem Patel appeared first on FitNish.com.

Name: Devonshire Pillay
Age: 33
Height: 1.79 m
Competition weight: 80 kg
Current weight: 84 kg
Current city: Port Elizabeth, South Africa
Occupation: Contracted courier work

Were you always into training, how did you get started?

I have been involved in sport since a young age, competing in athletics and soccer at school level. At the age of 19, my cousin made a bet with me, that I would not last a week in the gym. 14 years later I am still at it. And well my cousin stopped years ago.

What made you enter your first show?

I had always been interested, but since I have always been wary of the stage, I steered clear. At the end of 2014, I attended the EP Provincial show, to watch and see what an actual show was like. It inspired me and I knew it was something that I must try and could excel at.

I had been training so long prior and the thought of being rewarded for the time and commitment I put into my training, excited me. The next year in 2015 I entered the Novice Show.

Tell us a bit about the prep for your first show and how it went?

The first show prep was hard, as it was the first time I put my body to the test so to say, in eating clean but I feel it went well. And I learnt a lot from the experience. I actually think I got addicted to competing after that first show.

How important is the mental aspect of this sport? How do you keep a positive motivated mindset and attitude through set acks?

It is very important. I establish a long term goal but take each day as it comes as opposed to looking at the “bigger “ picture. Sometimes that can distract you.

In general, I feel you have to know what you want and work towards that.

Who do you look up to for inspiration and support and how have they influenced you?

My wife and daughter. They keep my grounded, especially my daughter as she sets high standards for me, and does not tolerate a loss for me. She always wants me bringing home a trophy and that pushes and motivates me.

What are your future plans?

Currently I am studying personal training, naturally it is a passion on mine. Competing wise I would love to earn a PRO card.

Take us through an average day of yours:

• I’m up at 5 am in the morning, due to the nature of my work.
• I train in the afternoon at about 12 pm and in the evening at 5 pm.
• After gym is family time and I’m normally in bed by 9 pm.
• I pretty much follow the same routine during the week.
• Weekends I am slightly more flexible.

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

I don’t believe in an off season, and anyone that knows me can vouch for that. For me this is and has been a daily lifestyle. Closer to competition time I just get stricter. (Being a Ectomorph I get away with a lot).

What process do you follow when its time to start getting ready for a competition?

I believe in carb cycling as I found that works bests for me.

I keep carbs till my last week before the show then I drop.

I keep my intensity high when training (more sets, high reps 20-25, 4-5 sets and have short rest periods).

What are your top nutrition tips to a guy trying to gain mass and muscle but who just doesn’t seem to be winning?

Everyone’s body is not the same, but I would definitely say carb cycling again, good clean carbs, pastas etc. Best time for intake is pre-and post-workout and obviously high intake.

What do you normally eat after training?

Whatever my wife prepares lol, But its normally vegetables, chicken, pastas, salads. It normally depends on one’s goals.

Give us a brief description of your philosophy on your training schedule:

I train 6 days a week, twice a day. I focus more on hitting multiple muscle groups instead of working on one body part. This works better for me.

Afternoon: Cardio and Abs
Evening: Weight and Body weight exercises

How does your training differ from off season to pre comp, if it does?

Honestly it does not differ, like I said I don’t have an off season.

What are some of the mistakes you see guys making when preparing for a competition?

I feel it’s the “letting go” of themselves that a lot of guys do after contest. This results in weight gain which for me I feel is just unnecessary stress and makes prep harder.

How long have you been training in calisthenics and how did you get started in it?

About 4-5 years on and off. I follow Bar Brothers and they gave me motivation to try out some moves. I’ve always been quite flexible so I gave it a try and have been trying to master it since.

How do you manage to include it in your workouts in addition to the weights?

I add it to my functional training.

Do you think you can train in only calisthenics and manage to build sufficient size and conditioning to still compete?

Honestly I do not think so, I think for maintaining and for flexibility it is great.

What was the first advanced calisthenics move that you managed to do and how long did it take you to get there?

Superman, it took me 7 months to master.

What are some of your top calisthenics training tips?

Do a lot of body weight exercises, stretching and do handstands against a wall and stay in the position for 20/30 seconds till you gradually build up. Remember to exhale with all pulling movements.

What are your tips for mastering the front lever?

Try hanging leg raises then elevate your knees till your chest and lean back, exhale while doing it and hold the pose for 15-20 seconds. As you get more comfortable holding your body up in the air, try extending one leg straight out and hold the pose until your core builds enough strength to support your entire body. Then try doing both legs.

What are your three favourite exercises and why?

1. Superman

It works my back, shoulders, chest and abs, and makes my core strong.

2. Pull Ups

It gives you a way better pump that what a pull down machine can do.

3. Incline Press

Always superset it with dumbells flys, no rest, try 15-20 rep dumbbell press, then 15-20 reps dumbbell flys, 4 sets. And max out with push ups.

Which body part is your favourite to train and what are some of your trips to training it and favourite exercises?

My back.

I always do wide grip and focus on the squeeze. With every pull, exhale.

What is the most common question you get asked?

“How do I get my abs to stand out?”

• Answer: I work it like I do every other muscle, hard and everyday!

Do you think many ladies nowadays still think they will get too bulky and manly if they train with weights?

Yes they do but more and more are realising by doing weights they are burning and shaping more. I also feel some women don’t want to work as hard as others.

Favorite Influential bodybuilders/fitness icons:

Arnold, Kai Greene, Frank Zane, Kai Greene, Ryan Terry and George Brown.

Favorite Quote:

“There are two most important days in your life, the day you were born and the day you find out why!” ~ Mark Twain

Best piece of advice you ever received?

Always remember what you put in, you will get out.

Work hard and be proud of what you achieve. Always give thanks to God because he is in control.

What competitions have you competed in and your placings?

2015

• IFBB EP Novice | 4th
• IFBB Friendly City | 2nd
• IFBB NMB Provincials | 1st
• IFBB SA CHAMPS | 4th

2016

• IFBB Arnold Classic Africa | 5th
• IFBB Friendly City | 1st
• IFBB NMB Provincials | 1st
• IFBB SA Champs | 2nd

Where can people get hold of you?

• Facebook: Devonshire Pillay
• Instagram: Kai Greene
• Email: shire001[at]gmail.com

Photography credits:

• Natural Flair Photography
• Ben Myburg Photography

Related Images:

The post One On One With Men’s Athletic Physique Athlete, Devonshire Pillay appeared first on FitNish.com.

Many people want to compete but are so unsure how to do it or where to start, and what to do along the way. The day of competing can also be quite overwhelming, more so if you go at it alone, so I thought I would just detail what I did in regards to training and dieting for the preparation of my first competition that I entered a few years back, as well as share some details on the day of the competition.

Hopefully it can help people new to it have some sort of idea as to what kind of process to follow. By no means is it all perfect or is the best way to do things, but it did seem to work relatively well in getting the fat off, for me. I’m sure the same principles can be applied to most people just to differing degrees (A note, it is a somewhat simple approach that I followed without a lot of techniques such as carb cycling etc). Throughout my preparation I received some help with my diet and measurements from a great bodybuilder, Ralph.

 

A video posted by fitnish.com (@fitnish) on Apr 7, 2016 at 7:32am PDT

  Firstly I was already training for a while and following a relatively good and consistent diet.

Two major tips before you get started, you have to be disciplined if you are going to compete and you have to be consistent.

Losing weight and competing are two different things. Losing weight should become a lifestyle and over time you lose the weight while still being relatively strict. When prepping for a competition the first few months does not have to be super strict but when it comes to the final month or two you then you have to step it up and be focused, strict and disciplined. I started preparing about 4 – 5 months before the competition.

 

A photo posted by fitnish.com (@fitnish) on Apr 4, 2016 at 3:17am PDT

  Weight training:

The weight training was pretty simple. I was sticking to the basics, nothing too complex, just 5 – 6 days a week splitting body parts, such as chest and shoulders, back, arms, legs, rest, repeat throughout. The order changed now and then and the order of the exercises on each day changed now and again but nothing too drastic. The weights were kept relatively heavy and I didn’t do any of the high reps and light weight training as I personally feel the heavier weights and lower reps work better for me, especially when trying to maintain the muscle. So the rep ranges were mostly between the 6 – 12 rep range.

Keep it heavy but no need to go and try break records!

 

A photo posted by fitnish.com (@fitnish) on Mar 31, 2016 at 7:55am PDT

Cardio:

For cardio I only did HIIT cardio, mostly on the stationery bike or sprints outside, as well as playing soccer once a week. It was all scheduled in and the HIIT started off at twice a week (always after the weight training) for 10 – 12 minutes. Every two weeks or so I would increase the time by a few minutes until a maximum of 20 minutes. After about a month and a half I then added in one more cardio session per week, totalling at 3 (plus soccer). The last 2 weeks before the competition I gradually reduced the cardio to only one session. I always found the key to cardio and losing fat is to build the cardio up over time, not just jump in and start with 5 cardio sessions a week. Start with one then add another a week later and so on.

I also practiced posing every day for 2 months before the competition. I would run through a few poses after every weight training session just to go through everything, and then do another half an hour posing session at night before bed. The night session was where I held each pose for a bit longer.

 

A photo posted by fitnish.com (@fitnish) on Mar 26, 2016 at 4:33am PDT

Diet:

When it came to my diet I found it is much easier to stick to the same foods throughout for the first time, but this is subjective. After some time when you have more experience and know more about your body and how it reacts you can start to rotate certain foods as you will know better what works and what doesn’t for you. It’s important though to remember to include vegetables and some fruit as well, never cut them out. Many bodybuilders or people ‘dieting’ to lose fat forget the vegetables and fruit or cut them out completely and this can become unhealthy.

One ‘mistake’ I made though, was cutting my fat intake too low. For future competitions I kept some fat in the diet, for instance I always ate the egg yolks and never cut them out. So instead of having 7 egg whites for breakfast I had 3 – 4 whole eggs. For the diet I basically stuck to certain foods and repeated the diet every day.

A basic outline of the diet (before I was vegetarian) was:

• Meal 1: 7 egg whites (initially one or two yolks, but the yolks were cut out after the first 2 months) and 1 Large bowl of oats and a banana
• Meal 2: Fish and sweet potato and vegetables (mostly broccoli) Post workout + Glutamine
• Meal 3: Mince and sweet potato and vegetables (mostly broccoli)
• Meal 4: Chicken and sweet potato and vegetables (mostly broccoli)
• Meal 5: Chicken and vegetables (mostly broccoli)
• Meal 6: 1 can tuna and a tbsp peanut butter
• With regards to supplements I only used glutamine and a whey protein sometimes, but only post workout.

As you can see the foods were limited. The amounts of each food varied, the only portions that were really adjusted or reduced was the sweet potatoes. They started off somewhat high and over the weeks became less and less. The mince also got swapped out for chicken or fish closer to the competition time. In this prep I reduced my fat content quite a bit in order to lose that stubborn body fat, but I would advise in keeping some fat in your diet from the start. For instance add in whole eggs instead of just egg whites.

 

A few years back to my first ever novice show #shredded??#vascularity #bodybuilding #djkhaled @djkhaled ? A video posted by fitnish.com (@fitnish) on Mar 22, 2016 at 4:39am PDT

Summary of changes:

Just a quick note on how and when to make changes. I measured skinfolds every week. The basic process I followed was if my measurements were reducing, everything stays the same. If the measurements were still the same then I would reduce a portion of sweet potatoes or add to the cardio. Those are the only two changes (and small changes) that would be made really over the course of the time, almost every week or every two weeks on average.

 

Back a year or two competing at the HandH ??#vascularity #bodybuilding

The final two weeks:

In the final two weeks a few things were changed. Firstly my last leg training day was about 9 days out (apparently that ensures the lines and striations come out by the time of the competition). The only other thing that was manipulated was my carb intake. The amount of carbs would decrease gradually during the first of the 2 weeks. In the first part of the final week the carbs would remain constant and low, then in the second part of the week all the way to the show the carbs would increase quite a lot day by day to fill out. When I competed I still felt a bit flat and I think I could have benefited from increasing my carbs a bit more. At this stage your mind plays tricks on you as well in a sense that you are scared to eat more because you think it will mess up your condition and make you fat or hold water, but as long as you stick to your foods that you have been eating it shouldn’t be a big problem.

Your body is so deprived it will use a lot of what you give it to fill up the muscles, so don’t be too afraid too increase the portions :p

For my first and second competition I didn’t do much with regards to water intake for the final week, but I did try it out on the next few. It can make a difference, so it’s worth a shot just to see how your body reacts. It can be seen in the table below what exactly I did during the last week. In order to make the most of it you have to manipulate your carbs as well. The night before the competition I ate a high carb and fat meal such as steak and potatoes and some ice cream to fill out a bit more. The extra fat also helps with the vascularity but mostly it’s all about experimentation  

 

A video posted by fitnish.com (@fitnish) on Feb 18, 2016 at 2:33am PST

Competition day:

It would be advisable to apply a layer of tan a day before the competition if you can, depending on how dark you need to be. On the day you need to be at the venue by the given time to register and weigh in. You need to be wearing your posing trunks (or bikini for girls) so wear a tracksuit or something over.

Get the registration done and the weigh in, and also give in your music for your routine. Once all that is done the first wait begins for the prejudging. You can check what category you are in and see the order to know when you should start getting ready. If you in the first few categories you should start getting your tan applied.

Be sure to arrange with someone beforehand to come and help you with the tan. If you go alone it can be quite difficult and draining trying to do this stuff by yourself, so try to get a friend or someone to come help you. It is also mentally draining, even more so when you have been on a diet for so long, so having someone there really helps in terms of support!

Throughout the day I just ate the usual meals, chicken with some potatoes every few hours, some rice cakes, and some dates.

It’s probably not advisable to eat directly before you go on stage, so be sure to eat something some time beforehand maybe an hour or two.

Once your tan is done you wait till your line up is called and then go do your thing on stage. Be sure to keep warm before and after especially when it is cold during winter time. Also try to pump up within a few minutes of going on stage. When it is cold it can be difficult to keep the pump if you pump up then have to wait long periods of time till you actually get on stage. Eating enough carbs the week before, I think also plays a big role in achieving a good pump on the day.

 

A video posted by fitnish.com (@fitnish) on Jan 31, 2016 at 4:34am PST

Once the prejudging is over you can do what you like until the main show, usually in the evening. Try to get some rest during the day and take it easy then go and enjoy the main show! It can be long and draining but just make the most of it.

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Quick stats

Name: Damian Wade du Plessis
Age: 25
Height: 1.74 m
Competition weight: 80-82 kg
Current weight: 90 kg
Current city: Johannesburg, South Africa
Occupation: Buyer in procurement

How did you get started?

I used to play football all of my life and a few years ago suffered 2 terrible knee injuries and as a result was unable to take football further. I was not used to being inactive so a friend recommended I join him for a workout at the gym.

March 2010, I have not looked back since.

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

I love the solo aspect of gym, the raw mantra of “WHAT YOU PUT IN YOU GET OUT.”

I learned to appreciate this especially coming from a background with team sports. Besides the ‘look’ that fitness brings, I also appreciate and value the added health benefits, a healthy body a healthy mind.

I stay motivated because I always have goals; I always want to progress, long term and short term. I’m never at any point training ‘blindly’.

What made you decide to enter your first competition?

People at various gyms kept urging me to do it. One day I just decided to give it a try, why not. This was in 2014.

What show(s) are you planning to enter this year?

• Wbff
• Mr & Ms fitness SA
• Rossi classic  (try to successfully defend my title)

What are your future plans?

Well in fitness I solely aim to leave a mark on the SA fitness scene. I want to be remembered as a great athlete for my physique, work ethic, and attitude. I also want to keep being a great ambassador for this sport and hopefully a role model to younger aspiring athletes.

In the near future I’m aiming to finish my degree in Finance and just see where the road leads from there.

Knowledge is everything!!

When it comes to the process of preparing for a competition, what sort of process do you follow?

Firstly believe it or not I never cut out junk food, I know it seems bad but It keeps me sane haha. So my preps are usually 7 – 8 weeks.

I keep carbs high and clean for the first 5 weeks, with every meal. I have a cheat day on Sunday, I usually favour burgers during my prep as you still get lots of protein there, and I love chocolate.

From experience I have learned that the sooner you start cardio the better. Getting your body fat to a really low percentage early on can be advantageous.

I say so because then you are able to tweak and fine tune certain areas of your physique whilst still being really ripped and sensitive to food. Also it eliminates the extra stress of prep in those last few weeks. 2 – 3 weeks out from show day I gradually start dropping carbs and increasing cardio, at this stage I cut out junk food. I believe 5 hours of cardio per week will see you through. It’s tough, but worth it.

Take us through an average day of yours:

This is me on a great day, which I try make most days haha.

• Wake up, alarm is set for 5 am
• In gym by 5:30 either for a morning workout or cardio usually fasted cardio for 30 minutes.
• Home, make breakfast: oats, pack my meals.
• Out of the house by 7:30 am and on my way to work, which starts at 8 am.
• Work ends at 4:30 pm. I head straight home and relax for a few minutes then gear up for training again.
• Assuming I did cardio in the morning I will then lift weights for about 1 hour 20 minutes.
• I have my last meal after gym which is around 8 pm then it’s an early night for me.

I don’t watch TV at all unless it’s football, so I always sleep early and wake up early.

Give us a brief description of your philosophy on your diet:

My philosophy on my diet, I have 2 things I always say:

1. Your diet does not have to be boring (so add spices and sauces, not too much of either and be selective with sauces, there are low calorie options for just about every sauce)
2. Stick to your diet and be patient. Things take time, especially in fitness.

If you enjoy your food it’s easier to eat. If you understand and commit to your goals, you will eat it anyway haha.

My diet changes as I go along but right now this is pretty much it:

• Meal 1: big bowl of oats with whey protein, cinnamon and peanut butter
• Meal 2: 150g steak, basmati rice, and some avo
• Meal 3: 150-200g chicken breast, with sweet potato
• Meal 4: 200g ostrich mince, basmati rice, green beans
• Meal 5: chicken breast and sweet potato and egg whites

What are your top nutrition tips to shed fat while holding on to as much muscle as possible?

Eat!! Keep carbs and protein clean and moderate.

I think a good thing is also trying to do 20 minutes of cardio after every second workout , so if you train everyday do cardio every second day. This keeps you lean, and your diet should keep you looking full not flat.

When lifting, keep reps high for muscle density and don’t be afraid to add weight, you don’t have to be the strongest dude in the gym, but increase your effort so your muscles will grow.

What do you normally eat before and after training? What’s the ideal foods to take in after training in your opinion?

There are many opinions for this question. So I’m just going to share mine.

I like to eat my last meal 2-3 hours before training; I much prefer to train on an empty stomach. Chicken and rice or steak and rice are preferred choices before gym.

Post workout I drink my whey shake immediately, then I try my absolute best to get a meal in no later than after 30 minutes. There I prefer steak or ostrich, with potatoes and avo (for good fats) and egg whites.

Give us a brief description of your philosophy on your training routine:

What you put in you get out. Your results reflect your work ethic, your commitment and dedication, results are the truth.

Stay focused, be smart, work hard.

Do you include much cardio in your training?

I never did before, but I’m slowly starting to phase it in.

What are your three favourite exercises and why?

So many to choose from.

1. Flat bench press.

This exercise is the one haha, it’s a pure display of power and grit and also a constant challenge. I enjoy it.

2. Lat pull downs.

I just enjoy everything about back day.

3. Preacher curls.

The pump is crazy and biceps are great haha

What tips and advice would you give for developing size and strength in your arms?

• Push heavy with triceps; it’s the largest muscle on your arm.
• Always do preacher curls for biceps.
• Don’t neglect forearms.
• Make a day in your program for just training arms.

What is the most common question you get asked?

Do you take steroids??

My answer always – NO I don’t , because I don’t.

Favorite Influential bodybuilders:

• Favourite bodybuilder Jay cutler.
• Most influential Kai greene.
• Also a big fan of Arnold and his ways and mentality in his prime.
• Most admired physique for me would be that of Serge Nubret and Flex Wheeler.

Favorite Quote:

“It’s not what you look at, it’s what you see.”

Favourite female fitness icons:

Paige Hathaway and Andrea Brazier. They are both on point haha.

Best piece of advice you ever received?

Work for it. I grew up with that notion.

What are some things you see guys/girls doing wrong in the gym that you would like to see less of?

Talking whilst on a machine. Someone else could be doing a set. Also improper form, trying to impress others.

What competitions have you competed in and your placings?

• Rossi classic 2015 | male fitness | 1st and overall winner
• Rossi rand bodies | male fitness | 1st and and overall winner
• Rossi grand prix | male fitness | 1st
• Nabba provincials | male fitness | 3rd
• Nabba nationals | male fitness | 2nd
• Nabba WFF world championships | 7th in bodybuilding (was a learning curve and experience , I will stay in fitness thanks)
• Rossi classic 2014 | male fitness | 1st and overall winner (my first show)

Where can people get hold of you?

• Facebook: Damian wade du plessis
• Instagram: damian_duplessis

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Read Matt’s Full interview.

For someone getting into the basics of calisthenics training, How would someone start off and what sort of programme could they follow?

Much like conventional methods of gym that have your compound movements such as squats, bench press, dead lifts  etc., body weight too has its own. The foundation movements are push-ups, pull-ups, dips and squats. So I would say perfecting or mastering these to a level where you feel comfortable.

Once you have these down, then you can start getting dynamic where you can do pistol/prison squats for example or one handed push-ups.

We have released an awesome beginner and advanced programme in the January edition of the men’s fitness magazine. This supports my statement about doing research and getting yourself comfortable with this training. Focusing on core is a no brainer.

When someone is no longer a beginner and is well versed in the basics and moves onto things like the front lever and handstand push ups. In your opinion what is the best way to train for these?

(For instance should they pick one feat and focus all their effort on it until they get it (e.g. only training for the front lever for weeks and weeks until it is achieved) and then move on to the next thing OR can they focus on a few different things each week, say one day on handstands and the next on levers? What do you think is the most effective way to do it.)

The beauty about calisthenics is that all the things we do some way compliment each other. For example, if you have gotten the front lever down and want to do the planche as your next goal, then the strength you gained in your tendons whilst doing the front lever progression will help your planche.

That’s why we break our routine into either pushing or pulling, as you can imagine, they all involve a pull or push.

I would suggest breaking your training into these segments as this way you can do various segments and keep your training interesting from there.

And how often should one train for a specific move?

You see the thing with calisthenics is that even with a move like a front lever, you incorporate so many muscles so its tough to say that you should train for one movement, because training for one you train for many, hence why it’s a full body routine every day. Its more important to understand the fundamentals for every move and try incorporate an array of movements with those fundamentals.

For example, if you want to practice your front lever, back lever or planche, the one fundamental movement you can do daily for each of the above mentioned moves would be a frog stand. This will start getting your bicep tendons ready for the pressure.

What are some of the best exercises which people seem to neglect when training calisthenics that need to be done to strengthen the core and surrounding muscles in order to do the advanced exercises?

I feel having a strong and stable trunk (core) is the best foundation to have.

Its scary how much of what we do requires a strong and stable core. This does not mean sit ups, it refers more to holds such as planks, dragon flags or hanging L-sits. From here you can advance to a hollow back plank for instance.

If we take one move such as the front lever, what would you say are the best progressions and other exercises needed to be done in order to achieve the lever? As well as any tips you can give for someone struggling to get the final touch on it?

I guess this question resonates with me as I am the process of getting my front lever on point.

For me the progression was a tucked front lever. I did this for about a month for my warm up. Then I moved to the extended tucked front lever and then the one leg front lever.

Now I am at the point where I do the front lever with a resistance band and do about 6 sets of 5 second holds.

I warm my tendons up everyday for 30 mins with movements such as a dead hang L-sit (3 sets of 30-45 seconds). A skin the cat is also a dynamic warm up that really targets the shoulder joint and bicep tendon region.

Any hold that really stretches your bicep will compliment this training.

Read Matt’s Full interview.

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Quick stats

Name: Matt Curran
Age: 25
Height: 1.81 m
Current weight: 80 kgs
Current city: The land of gold, JHB South Africa
Occupation: HR consultant and aspiring entrepreneur

How long have you been training in calisthenics and how did you get started in it?

Roughly a year now, but competitively for 6 months.

What do you love about it?

The best part about this form of training is that you are only restricted by your mind. There are no limits as to where you need to train or what you need to train.

Calisthenics is about the ability to move your entire body in ways you thought you couldn’t and that’s what I love. The power to overcome fears both mentally and physically.

Another bonus is seeing all the others in our calisthenics community achieve something everyday. Its inspiring.

Learn how to start off in calisthenics! For more training tips and calisthenics exercise specific advice from matt, click here!

What was the first advanced calisthenics move that you managed to do and how long did it take you to get there?

To be honest, the first move I got right was the flag (primarily because it looked the coolest and seemed the toughest at that stage ha-ha. But wasn’t I wrong).

I would say it took me about 2 weeks to get right, taking into consideration at that stage it was the only movement I had focused on.

Did you ever train with weights? Do you ever train with weights nowadays and do isolated exercises?

Certainly. I believe weights and being in the fitness environment lead me to where I am today.

I come from an extremely sporty family with both my parents representing national teams for various sports, so that also gave me somewhat of the athleticism I have today.

I did also compete in the fitness modelling arena but that wasn’t for me. Currently, the only weights I do make use of are for squats and using dumbells to add levels of difficulty to handstands ect. But no isolated movements, no.

Tell us a bit about how you started Rip core Calisthenics and why it came to be?

Ripcore is the brain child that came about through sheer passion for calisthenics and the desire to take the sport we love to a higher level in South Africa.

It just so happened that Adam and I trained at the same gym and after months of trying to out do each other at gym (don’t tell him I said that ha-ha) we decided to join forces and pursue this, and so today we have RipCore.

Do you give specific classes?

We do indeed. Our spiritual home is our amazing urban outdoor park in the heart of the Johannesburg CBD. We were afforded this opportunity and took it with both hands.

As of this year, the Johannesburg branch of Ripcore will also be giving classes in Sandton. These classes do cater for all levels of progression and by having one class that mixes these levels, we all feed off each others energy and achievements.

Most people say you cannot really build a great muscular body from only calisthenics and weights are needed. What do you say to that?

In response to that, I’d beg to differ. The misconception that a muscular body is strong is somewhat exaggerated. When it comes to calisthenics, we train to get strong, dynamic and agile, that is what I call strong.

Being able throw your own body weight around and contort in ways sometimes deemed impossible is what we call strong. Its not about being the biggest. But hell, athletic physiques are a bonus of this training.

What are your future plans?

Future plans from a Ripcore point of view are in talks. We do hope to see the sport grow in the country, and with this growth see our brand expand. As mentioned earlier, Adam has found himself in a fortunate opportunity to take Ripcore and advance it in the mother city. So yea, future plans are happening. This idea is driven by passion, and that’s always the most important aspect.

From a personal perspective, I do have goals to achieve, particularly with flexibility and my static movements. At the same time in the process of getting my business off the ground.

What was the best piece of advice you ever received?

The best of advice I’ve received was simple

“If you aren’t falling, you are not pushing yourself hard enough.”

This is important as overcoming the fear of heights and falling was a turning point for me.

Take us through an average day of yours:

I am very structured and live my days by routine. This allows me freedom of thought as with routine my essentials are always sorted.

• Like most people I wake up early, and do a 15-20 minute stretch.
• Then head to work. I work a solid 9-5 and the job is full on.
• Post work, make my way to training either at gym, outdoors or gymnastics.
• EAT – SLEEP- CALISTHENICS – REPEAT

Give us a brief description of your philosophy on your diet, Do you monitor closely what you eat?

I believe in keeping my eating simple and not over complicating it. I eat to live and don’t live to eat. I ensure I consume nutrient-dense foods, sleep well and drink water. I am very conscious about what I eat and this stems from the vegan based lifestyle I live.

I am Fortunate enough to be powered by Synerchi Organics, so that covers my supplementation, which in fact does aid the levels of performance.

What are your top nutrition tips to getting ripped?

Consistency is key. Eating meals regularly and also knowing what your body responds to better. The obvious things like sugar, sodium, alcohol and processed food are also a huge no.

Did you make any mistakes when starting out? What are some common mistakes people make when starting out in calisthenics?

Of course, I’m human and innately we learn more form failure than success. This was very new to me and with self teaching all this myself, mistakes and falls are all part of the journey.

Not starting from the basics. If you have been pushing weights with isolated or even dynamic movements, its not to say you will succeed here. This is all about learning about your body and starting from the basics.

What does a typical training week or day look like for you, how do you structure your workouts and on average how long do you workout for?

I try and incorporate as many different techniques and styles of movement in to my week as possible.

I would incorporate a leg session, about 3 calisthenics sessions (either at gym or outdoors), at least one freestyle session and then a weekly gymnastics session.

Depending on the day, workouts can be between 1-3 hours.

What exercises or holds are you working towards at the moment?

My goals for the first half of the year are both dynamic movements and statics holds.

• The dynamic moves I will have achieved are the shrimp flip, backflip, switchblade and Korean dips.
• The static holds will be the front lever, straight arm planche, pike handstand and pancake splits.

What are some of your top calisthenics training tips?

• Over come the fear of height and falling.
• The beauty about body weight training is that reps count. So rep it out every set.

What are your three favourite exercises and why?

1. 360 muscle up

It was the first proper dynamic move I got right.

2. Maltese

It looks amazing when performed.

3. Close To Impossible (CTI)

Its true to its name, Close To Impossible, so it’s a long term goal indeed.

What are your tips to holding a perfect back lever?

Depending on how you hold the bar, I find it best to squeeze your shoulder blades together and at the same time, open your chest wide. It’s also important to pull your body to the bar and look forward.

Is it easy to gauge how long a specific exercise can take to achieve such as the front lever or planche?

As mentioned earlier these above mentioned movements are on my hit list for the first half of the year. To give you an idea of the progression its been about 2 months. These 2 months were predominately to get my tendons up to scratch and drastically improve my wrist mobility and finger strength.

So yea, I’m hoping about 4 months to have both locked down. Im about 80% of the way to master both.

Do you need to regularly put in work for these exercises to maintain them?

From an agility and stretching point of view, I do this every day for an hour. Stretching not only my muscles but more importantly, my tendons, is crucial for the development to perfect any movements that puts pressure on your joints. And calisthenics does this a lot.

Consistency is key.

Favorite Influential fitness icons:

Hannibal for king was my initial eye opener but I feel what the guys at Barstarzz have done was the game changer for me. At the moment, Raul Villarreal is the heat. His statics and dynamics are on point.

What is the most common question that you get asked?

“What is this you are doing and how do I start?”

It’s calisthenics and it’s the art or form of moving your body. A good place to start (come to Ripcore classes, ha-ha, na kidding) would be to do your research and use youtube as a source of information, I did and still do. Also never fear to ask people questions.

Favorite Quote:

“Never be afraid, amateurs built the Arc and professionals built the Titanic”

Learn how to start off in calisthenics! For more training tips and calisthenics exercise specific advice from matt, click here!

Where can people get hold of you?

• Instagram: blvckfit_ness
• Email: mattdescurran[at]gmail.com

Check out Matt’s teammate Adam Deane with more tips!

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