Quick Stats

Name:  Mariti Hansie “The pride of Pretoria” Mokgoshi
Age:  32
Height:  1.62 m
Competition weight:  u75 Kg
Current weight:  +-90 Kg
Current city:  Pretoria, South Africa
Trains at:  SAPS PTA West Academy gym
Occupation:  Police Officer

What got you interested in training and competing?

My interest in training and competing started at the age of 10 years. I was trying to follow in my father’s footsteps as he was a bodybuilder and also a boxer around the 60’s and 70’s, but due to the apartheid era he couldn’t explore his passion to become one of the pro’s.

“I did kyokoshi kai karate from the age of 10 years until the age of 18 years and my highest karate belt grading was 1^st brown belt in 1998 at Noriki Hammanskraal.”

Then from the year 2001 I started with weight lifting at my home (Hammanskraal) with my friend Charles Matlala. In 2007 I joined the South African Police Service and at the police academy I met Instructor and Officer Mahlatsi who advised me to try doing professional body building since my body had some sort of potential for that. Instructor Mahlatsi and I trained together till I passed the academy and I became a fully flashed constable.

In 2009 I did my 1^st professional bodybuilding competition, IFBB SA H&H Classic and that experience showed me how much I love being on stage and looking good.

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

I love the fact that bodybuilding is very unique and not every individual can become a competitive bodybuilder.

To become a good bodybuilder you must have the following qualities among others:

• Self discipline
• Respect to other athletes
• Do nt be judgemental
• Be a good listener
• Be a good follower
• Be able to make sacrifices
• Love want you are doing

“What really motivates me is when I manage to beat my previous competition condition.”

What are your future plans?

My future plan is to further my studies under sports and nutrition, and if things go well have my own gym to help other individuals who are interested in a healthy life style. I’m also planning to work towards a PRO CARD in bodybuilding.

How do you manage to balance your work and family time with your training and dieting?

I prepare my whole day’s meals and take them with me to work in my lunch cooler bag.

With training it depends on my daily plans/appointments, sometimes I train in the morning and sometimes in the afternoon. If I have to help my client in the morning I will train in the afternoon and vice versa.

When it comes to family time, once I’m at home I give my best to my kids and my lovely wife.

Do you manage to stay lean year round or do you pack on a lot of size in the off season?

It’s hard to stay lean year round because as a bodybuilder you need to improve on your weak points, and for that you might consider increasing your carbohydrate intake to keep the body full and also your protein intake must be good and relatively high.

To improve my physique and gain a few pounds of lean muscle I like to pack on a little bit of size when I’m in the off season, but I also continuously monitor my body fat percentage to make sure it does not become too high.

Do you believe to gain size you have to lose your abs?

When I am bulking I still train Abs like during my on season so that I won’t have that fat and rounded look during my off season with an extended stomach.

Take us through an average day of yours:

• My day starts 04h30 if I’m training in the morning otherwise at 05h30 with a protein shake
• Then 06h00 a have my breakfast (oats with honey)
• I report at work at 07h30 then at 09h00 I have my 2^nd meal (10 boiled egg white with 2 whole eggs, 120g oats cooked)
• 12h00 I have my 3^rd meal (150g chicken fillets, 200g white rice cooked, 1 cup mixed veggies)
• 15h00 I have my 4^th meal (120g chicken fillets, 100g sweet potatoes / baked potatoes)
• 16h00 Training.  Immediately after training I will have 2 bananas and a whey protein shake
• 18h00 I have my 5^th meal (same as the 4^th meal)
• 21h00 I have my last meal (stir fry/ green veggies with 120g of chicken/ hake fillet, handful nuts/2 spoon of peanut butter)
• I sleep around 22h30

“My pre-contest diet and offseason diet, they don’t differ that much, I only reduce some carbs and increase my protein intake.”

Do you believe in using supplements? What supplements do you constantly use if any?

Supplements help to make sure that the body gets daily balanced nutrition since we can’t be sure that the body will get all its needed nutrition and vitamins from solid meals.

The supplements I constantly use are:

• 100% whey protein
• Glutamine
• Vitamin Packs
• CLA’s
• Test Rx
• Creatine HCL

I am not much of a fan of pre-workouts.

How long do you workout for?

I train for 1 hour to 1 hour and 20 minutes depending on my daily program.

What are some of the common mistakes you see most young guys making at the gym?

The mistake I have encountered from other guys in the gym is that they like to compare themselves with other individuals and that puts them under a lot of pressure.

Do you do a lot of cardio leading up to a show?

I believe in early pre-contest dieting rather than doing more cardio towards the show, maybe only during the last two weeks.

Do you use any specific strategies in the final week before a show to come in even more shredded?

I don’t have a specific way of dieting to help me become more shredded a week before the show, I only drop my water like any other athlete.

What are your 3 favourite body parts to train?

1. Back
2. Legs
3. Arms

Favorite athletes:

I have two favourites athletes:

• Phil Heath (when he came on stage he brought everything needed for him to win the show; symmetry, proportion, thickness, fine cuts and good stage personality.
• Charmine Adams from South Africa. He comes with a full package and when he poses he poses big.

Favorite Quote:

“Do it right and do it once.”

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

Anyone who is planning to change his or her life style and live a healthier life style, must start with a good diet and try not to throw yourself into the deep end. Even with training, take it slow and have someone who knows better to assist you.

What competitions have you competed in and your placings?

2013

• Ifbb SA H&H bodybuilding classic championships | Under 80 kg | 1^st
• Ifbb SA National Championships | Under 75 kg | 3^rd

2012

• WPF World Championships | Under 70 kg | 1^st
• Ifbb/BBSA Gauteng North Provincials | Under 70 kg | 1^st & Overall winner
• Ifbb/BBSA South African National Championships | Under 70 kg | 2^nd
• Wpf SAPS National Championships | Under 70 kg | 1^st & Overall winner
• Wpf South African National Championships | Under 70 kg | 1^st & Overall winner
• Wpf World Championship | Under 70 kg | 1^st
• Wpf Rossic Classic | Under 70 kg | 1^st

2010

• Wpf World Championships in France | 4th

Where can people get hold of you?

• Facebook: Hansie on Facebook
• Email: mhansie[at]gmail.com

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Quick Stats

Name:  Charles “Chuck” Luck
Age:  29
Height:  1.70 m
Competition weight:  78 Kgs
Current weight:  90 Kgs
Current city:  Pretoria, South Africa
Occupation:  Personal Trainer / Furian Nutrition Sponsored Athlete

Tell us a bit about how you got into Bodybuilding

Well I’m originally from Margate (South Coast) where I was born. I was a real beach bum as I was a life guard.  I was always a skinny guy who was more of a fitness individual, I saw myself as more of a long distance runner due to how my body was genetically engineered. Haha!

“I studied ‘Sports Science’ at ETA in Durban and worked my practical hours at Virgin Active. This is when I first became aware of weight training. I knew nothing about gym!”

After my studies I moved to Pretoria where I continued training at Virgin Active and was approached by Hennie Kotze, who offered to train together with me. After a couple of months of training he asked if I would like to do a body building show and so I did and won my first show which was the IFBB Gauteng North Provincials 2004.

From there I was hooked. After that first year I realized I should take 2 to 3 years off and in 2009 I competed again where I was assisted by 3x SA Champ, Kobus Niewenhuizen and I won the senior men u/80 Kgs and won my first of many Best Poser awards!

I then competed in 2011, 2012 and 2013 where at almost every show I won my division and the Best Poser award.  I am officially the best Poser in South Africa.

What do you love about it and what’s your secret to staying motivated and on track?

The fact that I was always small, and, also receiving support from friends and family helps to motivate me. Also setting realistic goals and staying positive helps, as well as the fact that unlike a lot of people, I love training.  Additionally, being sponsored by Furian Nutrition has made my dreams come true and I hope for big things in the future.

What competitions have you competed in and your placings?

2004

•  IFFB Gauteng North | Junior Light Wight | 1^st
• IFBB SA Champs | Junior Light Weight | 7^th

2009

• H & H Classic | 3^rd
• H & H Classic | Best Poser
• IFBB Gauteng North Provincials | 1^st
• IFBB Gauteng North Provincials | Best Poser
• IFBB SA Champs | Top 6

2011

• H & H Classic | 2^nd
• H & H Classic | Best Poser
• Boksburg Classic | 3^rd
• IFBB Gauteng North Provincials | 1^st
• IFBB Gauteng North Provincials | Best Poser
• IFBB SA Champs | Top 6

2012

• H & H Classic | 3^rd
• H & H Classic | Best Poser
• IFBB SA Champs | 5^th
• IFBB SA Champs | Best Poser

2013

• H & H Classic | 2^nd
• H & H Classic | Best Poser
• Boksburg Classic | 2^nd
• IFBB Gauteng North Provincials | 1^st
• IFBB GN Provincials | Best Poser
• IFBB SA Champs | Top 6
• IFBB SA Champs | Best Poser

Have you encountered any setbacks and how did you deal with them?

Sometimes you’re unhappy with a decision (placing at a show) but you pick your chin up and focus on your weak points.  This will always make you better and more humble.

Injury wise I hurt my back end of 2009 which set me back and I lost a lot of thickness in my back and legs. But I focused on the fact that if I could not have the biggest legs I would have the hardest and most ripped legs.  Luckily these last couple of years I’ve taken it easy on my body so this year (2013) I can get back to heavy training and get back the thickness I used to have on my upper legs.

What’s the longest break that you ever took from training? Do you think you need to take some time off from training occasionally?

The longest break I’ve taken from competing is 4 years, as realistically, in order to pick up quality muscle you need sufficient rest and a higher body fat.

As far as training, about 2 weeks which is normally after a long competitive season or injury as its important to rest and allow your body to heal and recover.

“People are still unaware that you cannot strengthen an injury or muscle tear with training. Rest is the best thing.”

What are your future plans?

I’m planning on taking a year or two off as I’ve come to realize I carry lots of water in the off season and because I have heavy bones and a small bone structure, I need to focus on muscle mass and having a wide waist means focusing on a wider back and fuller shoulders.

I will go wherever the Lord guides me and personal training is a dream job, but owning my own gym would be the cherry on the cake.

Most people are quick to fit a stereotype to bodybuilders. What do you think are the most common misconceptions people have of bodybuilding?

Yes, it sucks because people have no idea how it all works. So I try to get all types of people to come watch a show and its amazing how their view on it all changes.

“That’s why you should never judge something until you experience it properly.”

Yes there are negative aspects to the sport, but what sport does not have these.  People need to be more open and what a change they will experience and they will also have more respect for what our athletes go through to look good.

Take us through an average day of yours:

Off-season:

• 4h15    | Wake up and consume Meal 1
• 5h00    | First client and several follow
• 07h30 | Meal 2
• 09h30 | Training with My Boer training partner
• 10h45  | Post workout meal replacement
• 11h20  | Meal 3
• 14h00  | Meal 4
• 17h00  | Meal 5
• 20h00  | Meal 6

Normally between meals I snack on rice cakes with Peanut Butter….Yum!

*Between meals normally training clients.

Competition time:

• 04h15   | Wake up and Meal 1
• 07h00  | Meal 2
• 09h00  | Cardio followed by weight training
• 11h00   | Meal 3
• 13h00   | Meal 4
• 16h00   | Meal 5
• 19h00   | Meal 6
• 21h30   | Meal 7, which consists of high protein and no carbs
• 23h00   | Sleep

 Most Body builders go though this regime on and off season.

“What I do near shows is a lot of posing as it helps to keep you hard and ‘posing fit’ which helps with presentation when on stage.”

Give us a brief description of your philosophy on your diet

When I do compete, the last 6 weeks before the competition, I become very focused and make sure I stick to my regime 7 days a week.  A lot of people ask me what is my secret to conditioning and its simple, diet, diet, and guess what …. more diet.  A trick that works is consuming broccoli in small portions with all my meals.

I wanted to write my diet but honestly it’s similar to most, the true trick with diet is to stick to it and try NOT to cheat.  That is where self discipline and motivation is the key to success.

Your posing routines are always very enthusiastic and amazingly thought out. What actually goes into planning and perfecting your routines to such a great standard?

One word “Personality.”

It honestly is not that hard but my true secret is 3 factors:

1. I’m a big transformer fan and everyone loves robot moves, cause its cool and that’s what makes the audience aware and wakes them up from boredom!
2. Picking a song that has a great beat and is currently doing well, which I do with some posing as its still body building not a dancing parade, but a little bum shaking doesn’t hurt! Haha!
3. As people feel its cool and just above average, I shock them with something super funny as most routines are slow and boring with a pinch of cliché and I want people to laugh their asses off as they pay to be amused and I love to keep people coming to more shows and bring the sport to new dimensions and show people that there is more to the sport.

“As far as planning, I realized that I actually visualize what to do as I’m putting music together, then I adapt my routine according to the music, then I fine tune my music and posing gradually till the end result.”

Charles ‘Chuck’ Luck Posing Routine Videos

Watch this video on YouTube.

Watch this video on YouTube.

What does your supplement regiment look like?

Off season and prep time I normally stick with my basic supplements like:

• Multi-vitamin
• Digestive enzyme
• L-arganine
• Flaxseed oil
• Dolomite
• Co-enzyme Q10

And of course my breakfast and post workouts I use my sponsored supplements from Furian Nutrition called ‘Core’ which comes in Vanilla or Honey. Great whey protein.

My Fat burner, works like a bomb called ‘Torch’ and does exactly like the name says…Burns fat!!!

Also before training and till about a week before my first show I use my ‘shock wave’ pre-workout which works well, because it increases my stamina even when I don’t use it so its more than just a quick fix, it works naturally in your body.

What are some of your top nutrition tips for beginners?

If I can give any advice it would be never to “Not” have carbs in your diet except your evening meals, but using them during the day is important as it regulates your body’s blood sugar levels and transports nutrients through your body.

Also making sure that 90 % of all meals contain protein as it helps with recovery, muscle growth and actually pushes fat out of the body.

This advice applies to men and woman.  Remember the saying “You are what you eat!”

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

My philosophy is simple – Never ever sacrifice form and posture for heavy weights because you want to grow symmetrically and in proportion and that can’t be obtained with bad form and posture.

“Also remember that your mind is your strongest tool and an individual’s potential is infinite if you just believe in yourself.”

I train every possible aspect off and on season, high intensity, super-sets, drop set failures. You need to push yourself and if you have no weaknesses you have no excuses.  I always joke with my clients when they rest too long..“Resting is for old people, and you rest when you sleep so why do it now?”

I never train (weight training) more than an hour and a half as its been scientifically proven that a muscles activation time is about 50 minutes long.

Do you utilize a lot of cardio in your competition prep? What’s your favorite form of cardio?

Yes, cardio is important as most people think it burns the most fat/calories but its more to the fact that it speeds up your body’s digestive system and increases fitness levels and heart stamina, allowing for more blood flow/circulation.

Honestly, to me cardio is cardio but I prefer the bicycle as it keeps my legs fuller and its been proven that too much treadmill, because of its impact on joints, also can break down muscle.

What are your 3 favourite exercises?

• Leg Extensions

To be completely honest the best pump and contraction you get is from this exercise, because you can concentrate without a lot of movement.

• Incline Dumbbell Press

As we all know everyone likes the bench press, but I never feel the individual isolation, and the upper chest is always an under-developed muscle. This exercise allows for individual strength, stamina, balance, etc. so in overall this exercise is perfect for anyone who wants upper chest volume.

• Standing Side DB Raises

This is your ultimate overall shoulder exercise as it works on most of the shoulder and because its standing and with dumbbells, means it requires more balance, core and isolates the shoulders well.

Favorite bodybuilders/fitness models:

Body Builders:

Dexter Jackson, because even though he is smaller than 90 % of his competitors, he is “still” in the big leagues.

Fitness Models:

Christina Vujnich, Samantha Baker.   They don’t get any better than these 2 ladies.

Which do you prefer and why.  Today’s bodybuilders like Jay Cutler and Phil Heath versus the smaller physiques like Frank Zane.

Honestly the bigger guys are impressive but the smaller guys look more realistic and put in more work to their conditioning to make up for their lack of mass.

Like myself, I want to be big but not abnormal. So to tie my shoe lace, must not become a nightmare.  LOL!

Favorite Quote:

“Everyone has the potential to be great, but it requires that you believe in yourself and never let anyone tell you that you won’t achieve great things, because you will!”

What are some of your strategies for the final week of preparing for a photoshoot or a competition?

I find if I just decrease my carb intake, but increase protein intake and slightly cut down on my water, that works well, but only for photo shoots.

When I compete, honestly my diet stays the same.  I increase my carbs gradually as I cut my water and make sure I’m doing enough cardio. I pose 2 – 3 times per day to optimize maximum conditioning.

Advice for someone wanting to start competing?

Always remember that anyone can become a good body builder (female or male) but it requires that you remain disciplined and focused.

Where can people get hold of you?

• Facebook: Charles Furian  Athlete Luck
• Email: Luck.chuck8[at]gmail.com
  
• Websites: Furiannutrition.com | nellasgym.co.za

Charles “Chuck” Luck Gallery

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Quick Stats

Name: Justin Rossouw
Age: 28
Height: 1.74 m
Competition weight: 83 Kg
Current weight: 89 Kg
Current city: Port Elizabeth, South Africa
Occupation: Personal Trainer

Your transformation is truly phenomenal! Tell us a bit about how you were before, and what made you take the plunge and change your life?

Well, I’ve always been into weight training since high school but never thought about doing competitions. In 2008, a friend of mine took part in a bodybuilding show, and I went to support him. I was way out of shape.

“After seeing the show for the first time, I was very motivated to get into that condition. So I told myself, I think I should enter a show because I never saw my abs lol.”

From there on after winning my first show, my whole lifestyle changed. I continued seriously with my training and watched my eating habits.

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

As a personal trainer, I love doing the things I do and that is to inspire and change people’s lives.

“I think my passion for the things I enjoy doing keeps me motivated. Seeing client’s smiling and having fun, telling me how great the feel or even helping a random member in the gym makes me become a better trainer and athlete.”

What competitions have you competed in and your placings?

• IFBB Eastern Province Novice | Welterweight U 75 Kg | 1^st
• IFBB SA Novice | U 75 Kg | Top 6
• Shameen Classic | Senior Men | U 90 Kg | Top 5
• IFBB Eastern Province Champs | Middleweight U 85 Kg | 1^st
• Friendly City Classic | U 90 Kg | 1^st
• WBFF | Muscle Model

Advice for someone wanting to start competing?

Go watch a few shows and see what it’s all about. Look at the condition of the athletes so that you get an idea of how your competition would be. Decide which show you are going to enter and plan accordingly. And remember you are your own competition.

Free weights versus machines?

I enjoy doing both but I prefer free weights over machines.

“Free weights help with strengthening the core and stabilization muscles that’s why you won’t find me on the floor doing isolated core exercises. Machines allow you to isolate the muscle group you are working and bring out detail.”

What are your future plans?

On a competitive level, I want to compete at the worlds and represent my country.  I also want to open a lifestyle center which will have different divisions such as fitness, food, and therapy.

Do you follow periods of bulking and cutting down or manage to stay lean year round?

In the past I use to, but since the beginning of 2012 when I started prepping the Shameen Classic, I basically tried to keep 70 percent of condition throughout the off season. That way it makes my prep so much easier and also allows me to see my lean muscle gains.

Dirty bulking is out; I try to eat clean in the off season and do cardio. My body fat in the off season stays between 7-9 percent.

What’s the longest break you ever took from training? Do you think you need to take a break, or can you manage to train year round?

Longest time off I would say was a week; rest is good. I believe rest is important for recovery especially from doing weight training. Elbow and knee joints work overtime with most movements which take a lot of strain. I go for my regular massage every month which helps with muscle stiffness, circulation and relaxation.

Take us through an average day of yours:

• I wake up 4 am Mondays to Fridays
• My first client is at 5 am and my last client for the day is 7 pm
• I will make time for myself to train between clients or some days I train with them because they like to challenge me, which is a lot of fun and motivation for them
• It’s a very long day so most of my day is spent at the “office”…the gym lol
• When I get home I need to prepare food for the next day
• So I will be in bed at around 10 pm

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

My off season I keep my diet pretty clean, except for weekends, I do have a cheat meal, but I try to stay away from too many fast food places.

“So 70% of what I do during pre-contest, I do during the off season.”

I don’t do the whole “I’m bulking” thing. I want to see my gains in the right areas of my body especially where you need to make improvements, by maintaining a low body fat percentage.

I keep things very simple during pre-contest, I’m not very scientific, you have to figure out a formula that works best for you.

What supplements do you use if any?  Does the timing of supplements play a crucial role in their success?

I’m sponsored by Supplements SA, so I only use their products.

Timing does play an important role if you want optimum results.

I use:

• A clean protein with no carbs like 100% Whey Isolate
• BCAA’s for recovery
• ZMA
• Vitamins and minerals

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

My training in the off season is the same as during contest prep. Only change during contest prep would be to up the intensity, like shorter rest periods, more reps, drop sets, etc.

I do cardio both off season and during prep.

Weight training sessions would normally take me 45 minutes to complete, then I will do 20 – 30 minutes cardio afterwards, or I will split my session into morning cardio and weights in the evening, vice versa.

What’s your favorite form of cardio?

I don’t do high intensity cardio. I enjoy doing the stair climber or walking on an incline at a moderate pace. I do enjoy functional training as well.

What would you say are the three best exercises you can do to really focus on and build your quads?

1. Squats

2. Leg press

3. Walking lunges

“Barbell squats should never be excluded from your quad workout, that’s a gym rule I live by.”

After my squats I like to blast my quads at the leg press machine doing high reps ranging between 20 – 40 reps per set using a moderate weight like 240 – 300 kg for 5 sets. Walking lunges to add detail and separation between your hamstrings and quads.

Favorite bodybuilders:

Jay Cutler, Kai Greene and Victor Martinez.

Which do you prefer and why.  Today’s bodybuilders like Jay Cutler and Phil Heath, or the smaller physiques like Frank Zane.

Much respect to the new age bodybuilders like Jay and Phil, but I like the more aesthetic physique like Frank and our local hero Jaco De Bruyn.

Favourite Quote:

“Don’t be afraid of failure for it is a necessary step on the path to success.”

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

Create a mental picture of how you want your physique. Thinking is already an action and believing you can, takes you already halfway there.

Start setting short term goals, like cleaning up your diet (cut out junk food, instant meals, sodas etc.) and track your progress weekly. Patience is very important, I tell that to my clients. It didn’t take you overnight to get fat, so does dropping a dress size.

So it’s a continuous process, just keep going, you will get there.

Where can people get hold of you?

• Facebook: Justin Cuts Rossouw

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Quick Stats

Name:  Matt Ferro
Age:  23
Height:  1.91m / 6’3
Competition weight:  87.5kg / 193lbs
Current weight:  91kg / 200lbs
Current city:  Toronto, Canada
Where do you train:  Goodlife Fitness
Occupation:  Personal Trainer / Online Coach / Fitness Model

When did you get drawn into this fitness lifestyle and what made you get into it?

I’ve always been a pretty athletic kid growing up and participated in many sports such as football, hockey, baseball, and basketball. However, being almost 6’3 and 155lbs at 16 years old, it took a long time for me to finally put on some quality muscle. Regardless, I still loved every aspect of training and nutrition. Results are addicting and I loved pushing myself. Being from a fairly large city, my gym housed a big population of fitness and bodybuilding competitors.

“I always took notice of these individuals and admired their physiques, dedication, and overall outlook on living healthy lifestyles. I continued to talk with them and gathered as much knowledge as I possibly could on dieting and routines. Even with my degree in Kinesiology, as anyone else can tell you, the more knowledge the better.”

It was these individuals who were serving as the perfect role models of health and fitness that ultimately sparked this intense passion of mine. I wanted to push myself beyond my limits and encourage others to do the same.

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

One of the great things about this industry, is that it constantly tests you to push yourself beyond your limits. Nothing comes easy. I love feeling healthy and generating results each and every day.

“It’s that drive to be better than we were yesterday that keeps us motivated. One of the most rewarding parts of doing what I do is serving as a role model and inspiring others to live a healthier lifestyle.”

It’s a great feeling getting messages from others asking to help them make a change for the better or to inform me that I am motivating them to become healthy. It’s all about helping others and it’s the most rewarding job out there.

What competitions have you competed in and your placings?

So far I have competed twice with the WBFF and they were both incredible experiences.

“The first time I competed was at the 2012 WBFF Quebec Championships where I placed 3rd in the fitness model category.”

Not only was it a huge accomplishment to place top 3 in my first ever competition, but I also made some lifelong friends and learned a ton about this industry.

“From there, I got right back on stage at the 2012 WBFF World Championships and placed 11th in a class of about 40 amazing competitors!”

What are your future plans?

I am currently training for my biggest show yet, the 2013 WBFF Montreal Pro-Am and ultimately the 2013 WBFF World Championships in Las Vegas! Competing is a great experience and truly tests your mental, physical, and emotional toughness day in and day out and is something I plan on doing for years to come. Along with competitions, I have been partaking in many more photo shoots in hopes of landing my first ever cover shoot along with expanding my online transformation coaching business.

Free weights versus machines?

Both are excellent to incorporate into your regular routines.

• Free weights are great for the raw weight and are excellent at building solid muscle and working your stabilizers.
• Machines and cables, which often get a bad rep, provide resistance throughout the entire range of motion and are great finishing exercises.

Do you believe in the methodology of going on a “bulking cycle” or do you prefer to stay lean year round?

Personally, I have never been a big fan of the “bulking cycle” and prefer to stay lean year round. Now, this does not mean I don’t bulk up but rather I don’t eat crap food to put on as muscle size as possible.

“Instead, I choose to follow a lean bulk in which I can still add some quality muscle but never let my body fat percentage increase above 9-10% so that I am always photo shoot ready!”

Take us through an average day of yours:

• Once I wake up, I immediately take my Greens and head to the gym for some fasted cardio for 45 minutes followed by my first meal of the day.
• The next few hours are taken up creating programs for online clients based on their current progress and goals. This takes up the majority of my day.
• After a few meals, I tend to hit the gym after dinner which is followed by another quick cardio session (steady state). To ensure I am always prepared, I will usually take this free time after the gym to prepare all my meals for the following day before hitting the sheets for some well needed sleep.

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

I am a strong believer in lean bulking and carb cycling. I use carb cycling year round for the most part and add/remove carbs per meal depending on my goals and how far out from a show I am. Using carb cycling is a great way to teach your body to burn fat and utilize your carbs to build solid muscle.

“I ensure to keep a good amount of healthy fats in my diet as well, when my carbs are lower such as when I am cutting down for a show.”

The use of a carb cycle year round ensures that I am always lean while putting on muscle and ultimately makes cutting down for a show that much easier!

What’s your view on adding supplementation to your diet, compared to a diet full of whole foods only.

I definitely believe in supplementing correctly based on your needs. Along with a solid diet of whole food, I always incorporate:

• a multi
• fish oils
• vitamins (c,d)
• ZMA
• glutamine/BCAAs
• whey

These will ensure your body is getting everything it needs on top of a healthy diet to maintain your health, increase recovery time, and build quality muscle.

What would you say to someone if you were asked simply, “How can I get bigger without gaining much fat?”

“Eat healthy and train hard. I don’t believe you need to eat a ton of junk food to gain size quickly. Simply eat healthy, put in the hard work, and the results will come!”

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

The common misconception is that you need to train for hours upon hours to get results. Wrong. This isn’t smart training. By training for hours on end, you will ultimately dip into your muscle stores for energy and put your body into a catabolic state and lose muscle mass. I train, on average, for 45 minutes a day. The key is not how long you spend in the gym, but rather, how effective was your time in the gym. If you don’t spend your time chatting and taking long breaks then you can get an incredible workout in within a 45 minute time frame.

What’s your favorite form of cardio?

Lately, I have been a big fan of fasted cardio in the morning and HIIT training. On top of these, my go-to is always the stair master as it works your legs, glutes, calves, and core all at the same time.

What would you say are the three best exercises, that you believe, that really work and target the abs?

If looking beyond compound movements and strictly focusing on an abdominal exercise, I am a big fan of:

• Hanging leg raises
• Cable crunches
• TRX knee tucks

All three of these will absolutely shred your abs and help build the muscle.

And what’s the key to great abs?

The biggest factor when trying to get those defined abs and a shredded six pack all comes down to one thing…diet.

As the saying goes, “abs are made in the kitchen.”

You can train abs all you want but if your nutrition isn’t up to par then it will be very difficult to shed those layers of fat that are holding you back from seeing your abs.

Favorite bodybuilders OR Fitness models:

My favourite bodybuilders would include Arnold, Phil Heath, Jay Cutler, Ben Pakulski, and Antoine Valliant, while my favourite fitness models would definitely be James Ellis, Greg Plitt, Rob Riches, and Amer Kamra.

Which do you prefer and why.  Today’s bodybuilders like Jay Cutler and Phil Heath, or the smaller physiques like Frank Zane.

That’s a tough question. I love seeing the insane mass of todays bodybuilders however I find that the Zanes and Arnolds were much more aesthetic than todays bodybuilders. Shawn Rhoden is one of the few bodybuilders today who still holds that aesthetic look I find.

Favorite Quote:

“It’s a rough road that leads to the heights of greatness”

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

The biggest thing is to believe in yourself. I was one of those skinny guys who thought it would be near impossible to gain that fitness model look. It’s all about being patient, not cheating yourself, and sticking to your goals. Only you can prevent yourself from reaching them. Create your short and long term goals and take that first step forward. Know that there is no obstacle you cannot overcome and if you believe in yourself then there is nothing you can’t conquer!

Where can people get hold of you?

I can be reached at any of these at any time!

• Facebook: www.facebook.com/FerroFitness
• Twitter: @FerroFitness
• Gmail: matt.ferrofitness@gmail.com
• Instagram: mattferro1
• Website: www.ferrofitness.com

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