Here, we review one of the whey protein powders, from 8 time Mr Olympia, Ronnie Coleman‘s signature series line of supplements. It goes by the name of ISO-TROPIC MAX. You can see more of the line here: ronniecoleman.net

So firstly, what is the purpose of a whey protein shake and what do we need it for?

A whey protein shake, primarily, is there for our convenience. It is a high protein, low carb and fat “meal”, which we do not have to cook or prepare, we just mix with water or milk and chug it down. Since whey protein digests relatively quickly, the optimum time to take it would be right after a workout or first thing in the morning so that you can supply your muscles with some fast acting protein to start stimulating their recovery. Food in liquid form should digest quicker since it is already pretty much broken down into a very fine form.

But don’t limit yourself to only taking it at those two times above. You can have a whey protein shake at anytime of the day when you feel peckish, and when you need a high protein snack. So if you find yourself without any decent food, the next best thing would be to grab a shake, at least you can still get your protein in. You can even mix the whey powder with other types of protein such as yoghurt, cottage cheese and milk, which will also help keep you fuller.

Remember though, that you should always try to utilize whole foods as much as possible, so do not just keep replacing shakes for a lot of your meals. You should NOT get dependent on them, as the supplements are there to just fill in when you cannot manage a meal. Also beware of all the marketing hype, they are merely aids, they are not magic substances!

Flavors and Sizes

It comes in a variety of flavors, these being:

• German Chocolate
• Strawberry Decadence
• Vanilla Cream

It comes in two sizes, 907 grams (2.0lbs) and 1.57 Kg (3.5lbs)

Taste

This is based on the German Chocolate flavor. The taste is decent, not the greatest tasting chocolate protein powder out there but it is not bad and thankfully does not leave much of an after taste.

Mixes

This protein powder mixes quite well, and doesn’t become too lumpy but is rather a somewhat smooth mixture. As soon as the water touches the powder it dissolves making the process easier.

Protein content

Now this is really what we want to know, which powder offers the most protein (in grams).

You can see that per 100 grams of the protein powder there is +-77 grams of protein, which is relatively high when compared to a few other brands.

It carries 25 grams protein per 1 scoop (weighing 32.5 grams) of the powder.
If you want some sort of comparison, +-100 grams of chicken breast has roughly +- 25 grams of protein.

Extra Nutritional values

Now let’s look at the rest of the contents in this whey protein.

There are 120 calories per serving of 1 rounded scoop. The carbohydrate and fat content is quite low per serving.

• Per 1 rounded scoop (32.5 grams) there are 3 grams of carbohydrates and just 1 gram of fat.
• Per 100 grams of the powder there is +-9 grams of carbohydrates and +-3 grams of fat.

Unfortunately they do not list the amino acid profile of this Whey Protein but they do list their ingredients. The first ingredient is Whey Protein Isolate which is a good sign as the first ingredient is usually the most predominant ingredient in the product.

On the list is something called Astragin^TM (Astragalus Membranceus Root and Panax Notoginseng) which is supposed to be a natural compound composed of highly fractionated Astragalus and Panax Notoginseng and is meant to act as an absorption enhancing ingredient clinically proven to increase amino acid uptake by 66.7%.

Basically, its meant to help your body absorb all/more of the protein so that you can utilise all of it and not waste most the protein.

Affordability

The 1.5 Kg tub sells for +- US$ 70 while the smaller tub goes for +- US$ 40 which is slightly more expensive than most other brands.

Buy it:

Conclusion

All in all this is a very decent whey protein isolate. It is a bit expensive but after all it is from an 8 time Mr Olympia, a title which is not very common. If you can afford it, it is well worth a try to make a comparison for yourself, but not really necessary for a beginner who can easily get by with a more affordable protein powder product.

The post Ronnie Coleman’s ISO-TROPIC MAX Whey Protein Isolate Review appeared first on FitNish.com.

8 time Mr Olympia, Ronnie “The King” Coleman was truly something special out of all the Mr Olympia winners. The sheer size of him was breath taking and spectacular in its own right. He had size, symmetry and proportions, thus his 8 Mr Olympia wins.

“WHY DO I DO THIS TO MY BODY?
CAUSE I LOVE IT.”

Ronnie Coleman DEADLIFTING, SQUATING, ROWING HEAVY HEAVY WEIGHT!!

“LIGHT WEIGHT, LIGHT WEIGHT, LIGHT WEIGHT…BABY!”

“EVERYBODY WANNA BE A BODYBUILDER BUT DON’T NOBODY WANNA LIFT NO HEAVY ASS WEIGHT!”

“AINT NOBODY GONNA GIVE YOU NOTHING.”

“WOOOOOOOOOO!! YEAH BUDDY!!”

“YOU GOTTA EAT BIG TO GET BIG.”

Ronnie Coleman Versus Jay Cutler Posing:

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The post Ronnie Coleman Motivation | Training Clips, Motivational Posters appeared first on FitNish.com.

If you’re a bodybuilding fan, then you have undoubtedly heard of the new documentary film, titled Generation Iron. It is a documentary, which follows the lives of some of the top bodybuilders in the world as they train, and live their lives day by day with one goal in mind. The Mr Olympia title.

It takes a detailed look into the way these guys live and train, and it really shows that there is so much more to them than JUST the gym.

The emotional and psychological side is also showcased which is great. From where they came from, to what they go through every day to fulfil their dreams and stand on the Olympia stage.

Pumping Iron

Pumping Iron, a docudrama film from the 1970s which starred the likes of Arnold Schwarzenegger, Lou Ferrigno and Franco Columbu was the first successful film into the world of bodybuilding. After Pumping Iron the popularity of bodybuilding, fitness and the starring bodybuilders rose significantly all over the world. It was from here Arnold Schwarzenegger became a household name. Generation Iron is somewhat of a new age pumping iron as the world of bodybuilding has changed drastically since the 70’s.

Generation Iron Trailer [Video]

[youtube_sc url=”https://www.youtube.com/watch?v=OzI5Wkjnwos”]

What’s in the film?

The film shows their lives, not just training, but their family life, their thinking philosophies and what they have to do to in order to be the best.

It’s more than just training and eating, so even if you’re not interested in bodybuilding per say, you can still watch this and learn from them and be motivated through this film.

One thing to be aware of, is that, it is a film and has to be entertaining. So since this is the case some aspects are probably slightly exaggerated for entertainment purposes. Ok, maybe not so much exaggerated but I think it is filmed in such a way so as to emphasise certain things, in order to make those things seem much more, than they in fact are.

Film Tone

It is quite entertaining, and very insightful as it gives people a unique look into these guys’ lives beyond just the training. The overall tone of the film was relatively relaxed which was good and consistent, but could have had a bit more of a build-up. It could have built up to certain parts a bit more in order to really get you “pumped” or “psyched up” and energised which I feel it didn’t really do when it needed to.

Featured People

In addition to the main bodybuilders, it features appearances from some great other personalities such as:

• Jay Cutler
• Ronnie Coleman
• Jim Stoppani
• Arnold Schwarzenegger
• Lou Ferrigno
• Busta Rhymes
• Michael Jai White
• Layne Norton

Life Challenges

An eye opener is looking at the life of some of these men, especially of Victor Martinez. You think you have it tough? This guy has been through a lot, and you can’t help but feel bad for the guy. From his sister being murdered to him being incarcerated and then coming out of jail and wanting to get back into the Olympia and compete without any sponsors. Additionally, he lost a lot of muscle and size in prison, it looked like a tough road ahead of him. All the odds seemed against him but he still managed to keep a level head for his family.

Training Styles

One thing which stood out was Branch Warren’s training style. In every magazine article about training form which you read nowadays they all talk about ensuring perfect form and controlled movements with weight you can handle. But when you see Branch train, it is anything but controlled. It gets you thinking about everything you read.

Steroids

The big ‘taboo’ in bodybuilding and in most sports these days, steroids. Thankfully they do touch on the subject in this film, but not as much as they should have though. It is a controversial subject which most guys would rather not talk about unfortunately, so it is understandable. But it would be great if more people would talk about steroids openly in order to educate the public more on them.

Rivalries

One thing which is portrayed from the start of the movie is the rivalries between the guys heading to the Olympia and each guys belief of winning. A lot of them, especially Kai Greene are constantly talking about how Phil ‘The Gift’ Heath has had so many “Gifts” and is lucky that he has the genetics. Every guy there has been through some challenges, and you can see just how hard all of them work every single day, on their pursuit of greatness. So it really doesn’t matter what they say and who they believe to be lucky or not.

At the end of the day it is a competition and it is not based on where you came from, how you train or what you have been ‘given,’ it’s about how you look; how ripped and proportioned you look.

Phil Heath’s attitude does seem a bit arrogant in the film, but it could be seen as bordering on the line of confidence and arrogance and he probably manages to just keep it slightly on the confident side. It could also be partly the way the film portrays him.

Conclusion

All in all it was an amazing film, definitely worth watching, whether or not you’re an extreme bodybuilding fan. I think it will be entertaining for almost anyone, and it’s such a great insight into these ‘abnormal’ guys’ lives. Watching it over and over, one thing which never ceases to amaze is seeing their larger than life physiques every time.

The post FitNish.com Review: Generation Iron [The Documentary Film] appeared first on FitNish.com.

Quick Stats

Name: Bertus Kellerman
Age:  29
Height:  1.76 m
Competition weight:  94 Kg
Current weight:  115 Kg
Current city:  Meyerton, South Africa
Where do you train:  Health and Fitness
Occupation:  Supplement sales

What sparked your interest in competing?

I used to be pretty small, so I started training and competing to get bigger. Then once I started, I loved it and never stopped. I just kept going and I will keep on going and hopefully turn pro soon.

What competitions have you competed in and your placings?

2012

• Boksburg Classic | 1st
• Nabba Provincials | 1st

2013

• WBFF South Africa | 3rd

What are your future plans?

I am working hard day in and day out to become a body builder that will be internationally known one day. I would love to attract sponsors and eventually get to one day compete at Mr Olympia.

Free weights versus machines?

Free weights for sure. Free weights are better for building muscle and you are able to use better form and achieve a more focused contraction of the muscles.

Do you believe you can gain muscle while still staying lean and keeping your abs?

No, I believe that to bulk up you have to be willing to let your abs go slightly in order to gain some size.

Take us through an average day of yours:

• Wake up
• Breakfast
• An hour and half after that gym for about 2 hours
• Get back home and prep my food for the day in my steamer.
• Relax, work, and eat  my meals every two hours.
• Gym for weight training at 6 pm
• Then home,bath and bed at 9 pm

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

My diet changes every 7 days so its a lot to say, but I keep my carbs enough for me to just keep me full.

• Protein over about 430 grams a day.
• 7 meals a day, that’s pre contest.
• Off season, carbs go up to 800 grams a day, every thing else stays the same.

What supplements do you use if any? And when do you take them?

• Bcaa
• Glutamine
• Alkaline
• Isolate whey
• Mutli vitamins, b12, complex
• CLA
• Flax seed
• Fat burners

All with my meals, some 3 times a day.

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

Off season about 45 minutes to an hour.  In season 2 to 2 and a half hours with 40 minutes cardio and posing at the end.

How much cardio do you do in addition to your weight training?

Just 40 minutes on the treadmill 3 times a week.

What would you say are the three best shoulder exercises you can do to really bring out nice boulder shaped shoulders?

• Upright rows
• Cable side raises
• Lateral dumbbell raises

What’s the biggest thing you learnt, from any mistakes you made when starting out?

Never go to heavy until you have the proper form. Rather use lighter weight, focus on your form and then gradually move your weight up.

Favorite bodybuilder(s):

Victor Martinez.

Favorite Quote:

“Light weight baby | Pain is temporary | Results are forever.” ~ Ronnie Coleman

Advice for someone starting out in the gym and wanting to achieve their ideal physique?

Ask ask ask ask, I see guys training for 8 years and still have not made any progress. To get where you want to get in this industry you have to have the knowledge, so ask around, read and research a lot, right from the start!

Where can people get hold of you?

• Facebook: Bertus Kellerman
• Email: psn.bertus[at]gmail.com

The post One on One With Up And Coming Bodybuilder, Bertus Kellerman appeared first on FitNish.com.

“He who depends on himself will attain the greatest happiness” ~ Chinese Proverb

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The post Motivation – Week 24 (2013) appeared first on FitNish.com.

Quick Stats

Name:  Dani Waterston
Age:  26
Height: 1,69 m
Competition weight:  56kg
Current weight:  59kg
Current city:  Johannesburg, South Africa
Occupation:  Psychometrist and Client Relationship Manager/Nutritionist
Sponsored by:  Evox Supplements and Ironrodds Gym

How did you get started or have you always been active and lived a fit and healthy lifestyle?

I have always been involved in an active lifestyle. My family has always been health/fitness conscious so I always had exposure. But this type of physical attention put pressure on me to remain a certain way.

“I struggled with body issues and other problems growing up. My weight fluctuated a lot during this time, along with my self-esteem and self-image.”

At the end of 2009 I was partying a lot, drinking and leading a very unbalanced and in essence destructive lifestyle. Needless to say I packed on a whopping 20 kgs between 2009 and 2011! Denial became my best friend during this time.

I was deeply unhappy and I knew it. I realized that I was carrying a lot of emotional weight and decided to tackle it on four levels:

• Mentally
• Psychologically
• Spiritually
• Physically

I started with my trainer Doug Rodd, got an eating plan, threw myself back into therapy and began my journey.

“I created little goals along the way.”

I wanted to do Body Beautiful as a friend had done it the year before and I NEVER thought I could do it. My goal was achieved in September 2012 and that is when this incredible opportunity to begin my career in the fitness industry began

What do you love about it?

There is no better feeling that I experience like the one when I challenge myself. By stepping up on stage and knowing that I have worked countless hours to get there is the most empowering experience.

What competitions have you competed in and your placings?

Last year was my first year competing.

2012

• Body Beautiful, 9^th
• Rossi Classic, Top 10
• WPF SA Champs, 5^th
• USN Face of Fitness Challenge, Top 6

What are your future plans?

I recently completed my Masters in Psychology and qualified as a nutritionist. My entire life journey with food, health and fitness has been quite complex and last year (after my shows) I realized how crucial it is to have someone aid in maintenance and containment after reaching your goals. To be honest, I did (and I noticed many others) dipped into a bit of a depression when all the hype ended.

“I plan to get into coaching and offer a maintenance service to help individuals (in the fitness industry and around) maintain their goals and reintegrate themselves as this ‘new person’ into normal life.”

I’m not giving away the whole plan but I will be combining psychology with nutrition to achieve a holistic approach to this

I definitely plan on continuing to compete and go to Vegas within the next 3 years! It would be an amazing experience.

Take us through an average day of yours:

• I usually wake up 5am/5:30am. Put my gym clothes on and hit the gym – either Ironrodds 3 times per week or Morningside. I train for an hour (mainly heavy weight training).
• After I get home I practically inhale my Evox shake and oats and get ready for work. I work at a consulting company.
• The rest of my day is usually spent visiting clients, replying to emails and some admin.
• During competition season I may train twice a day so I will hit the gym again around 4pm for some interval cardio.
• That’s followed by walking my dog and then lazing in front of the TV/going for dinner with a friend.
• Then finally I return to my bed, around 9/10pm.

Give us a description of your philosophy on your diet

My philosophy is pretty simple:

1. Eat consistently
2. Never go hungry
3. Eat foods you enjoy
4. Have enough protein
5. Avoid sugar and high GI carbs,
6. Plan your day ahead
7. And most importantly EAT WHEN YOU ARE HUNGRY.

“So often people mistaken emotions for hunger and as a result make unhealthy choices that make them feel miserable afterwards. Listen to your body.”

My diet is pretty strict: 6 meals a day, protein and low GI carbs. I have at least 4L of water a day. When I am not competing I keep to the same structure but of course it is less rigid – I am human after all and love good food!

How do you stay motivated to keep on training and sticking to your diet?

This is quite a tough question to answer as it was difficult to motivate myself at the beginning of this year. The most important thing to know is that you have to dig deep. That is what I do. I think about what I want and how to get it, remind myself to be patient and just keep going.

“There are many mornings that I want to sleep in and many dinners that I want to eat the plate next to me but I constantly remind myself what it is I am trying to achieve for myself. I feel amazing after a workout and that feeling is motivation in itself.”

I have recently sought a lot of support from my Evox team mates (Rudi Pretorius and Jacques Greeff) and they have been great! They definitely help keep me motivated.

I also keep things exciting. I make good tasting food, I like the gym clothes I wear and I write down my training routines to keep track. In essence I take pride in what I do and when I start seeing results it drives me more to continue.

“If the reward outweighs the current situation go for it! It isn’t easy but it is so fulfilling in the long run.”

What’s your favourite cheat meal?

I have to admit I have a sweet tooth. I’m a sucker for muffins, cake, ice cream and chocolate but I LOVE more wholesome foods like pizza and pasta. I try treat myself to more meal based treats than junk as I have become very sensitive to sugar and it puts me on a bit of a sugar-high.

What supplements do you use?

I use a range of Evox products. Specifically:

• 100% Whey
• Synergy whey
• Caseine whey (on occasion)
• CLA
• BCAA
• Glutamine
• Evox Hydro Heat
• MCT oil

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

WEIGHT TRAINING IS GOLDEN! Your body is capable of doing so much more than you think it can. The weight section gives you the freedom to truly challenge yourself. Ask a trainer for guidance though as incorrect training can lead to injuries.

“I do believe cardio is important but I enjoy high intensity interval training (HIIT) cardio as you burn more calories in a shorter amount of time.”

I weight train 4-5 times per week and do HIIT cardio about 4 times per week (30min max per session). I enjoy long distance running too but not during competition season.

How do you measure your progress? And how often?

I do a body fat assessment and measurements once per month and weigh myself numerous times during the week. I don’t advise that others weigh themselves this often though – competition dieting/training/measuring is different to daily life.

How much cardio do you normally perform each week? What’s your favourite form of cardio?

I absolutely love the stepper. I do interval based cardio on this for 20 minutes. This consists of 2 minutes warm up and then an increase in intensity every minute for 4 minutes then back to base lines level. This ‘4 minute intensity increase’ is repeated 3 more times after that. Let me tell you after that you really feel like you’ve had a serious work out! I don’t do a lot of cardio in general. I like to do about 30-40 minutes twice to three times a week. However I do an extra 20 minutes after my weights during competition season. Once a week I take my dog for a 30 minute power walk as well.

What would you say are the top exercises women should include in their back work outs?

I definitely recommend:

• Bent over rows
• Wide grip lat pull-down
• Bent over barbell row
• And (my favourite) Renegade rows.

These are great and such a challenge!

Fitness models or bodybuilders?

Ronnie Coleman is a living legend! Fact! I have to take my hat off to my coach Doug Rodd as well, as he is an ex body builder who did incredibly well during his competing days.

Favourite female fitness icon(s):

Jillian Michaels (from The Biggest Loser) is my fitness idol. She is inspiring and motivating. My fitness girl crush is Jamie Eason, she is just wow!

Favourite Quote:

“Your life is a physical manifestation of your thoughts.”

“Every possibility already exists.”

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

I feel there are 2 major downfalls: Women do too much cardio, and are afraid of weights.

• Myth #1: Cardio burns fat. Yes, HIIT cardio does, but not hours on a cardio machine, this burns muscle! In fact, weight training has proven to be more effective in fat burning as your metabolic rate is raised and you burn more calories for the 24 hours following your workout.
• Myth #2: Weights make woman bulky. This isn’t possible as women do not have enough testosterone to bulk. The amount of weight training a woman needs to do in order to gain muscle is quite a large amount. I weight train 4-5 times a week with heavy weights and do I look all manly and bulky?

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

DO IT! Actions beat good intentions every time! Don’t just think about it, rather implement your actions.

It is hard, it is a mental challenge and you will want to give up BUT don’t. It is much easier breaking it down and taking it slow. E.g. commit to gym 3 times per week on 3 specific days, visit a nutritionist for a realistic life plan, visit a trainer for an exercise programme/sessions and commit to sticking to it for 3 weeks. Finally, face the fear. Go have a body fat assessment, use a pair of jeans that track your progress and, yes, weigh yourself.

I like to use the scale as it shows consistency. HOWEVER it can be an invalid reading, but it is still an important measure to use. If you do not want to know your weight have your nutritionist document it – you need to know where you stand.

The gym isn’t for everyone. If you are one of these people, no problem! Take up something you enjoy: dancing; outdoor walking; road running; martial arts; cross-fit; swimming. There is so much to do and all you have to do is decide that you want to do it and DO IT!

Where can people get hold of you?

• Facebook: Dani’s Facebook Page
• Twitter: @daniwaterston
• Email: dani.waterston[at]gmail.com

The post One on One With Evox Sponsored Athlete, Dani Waterston appeared first on FitNish.com.

“Life is short, fragile and does not wait for anyone. There will NEVER be a perfect time to pursue your dreams & goals.” ~ Unknown

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The post Bodybuilding Motivational Video | There’s No Time Like Now, Let’s GO! appeared first on FitNish.com.

Quick Stats

Name: Roelof Coertze
Age: 24
Height: 1.75m
Competition weight: 95 -100kg
Current weight: 113Kg
Current city: Pretoria
Where do you train: Tuks Student Gym
Occupation: Studying Theology, Psychology and Personal Training

Your dad was also a bodybuilder, did that initiate your love for bodybuilding or was it more than that?

Yes definitely, he competed for 8 years in many competitions then went to the military. My Uncle also competed with my dad and won the masters division at the Iffbb SA National Championships, so they were both really inspiring. Most days after School we used to sit in the gym and watch him train; he was different to most other dads, having big biceps and a huge chest, so it definitely made me want to look like that as well.

“I also started picking up dumbbells at the age of 7; just the small ones but you can see how interested I was at such a young age. My dad would say it’s too heavy right now, but just wait for the right time.”

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

Well I grew up with a love for the sport, so by having that love, that’s really what keeps me going, because I really enjoy every aspect of it. If you do it for the love of it, that will keep you going.

“I am also very competitive and goal oriented. I try to set somewhat unrealistic goals for myself, so that I aim extremely high no matter what.”

For example when I did my first competition I always said to myself I want to go to the Worlds and even to the Olympia, even though I didn’t even have a win or anything at any show. Also the people who surround me support me a lot, in terms of the emotional aspect of the game. They really help to keep me motivated and keep getting better. There are also people who sort of see me as a role model and always come back to me, asking me what shows am I going to do next year and what improvements will I make; so a big thanks to all those people, they help me a lot and I hope I can encourage them in some way as well.

What competitions have you competed in and your placings?

2007

• USN competition, 1st in division and overall winner
• Ifbb Gauteng North Provincials, Juniors u21 Division, 1st
• Ifbb SA National Championships, Juniors u21 Division, 4th

2008

• H&H Classic, Juniors u21 Division, 4th
• H&H Classic, Senior Men Over 90kg, 1st
• Ifbb Gauteng North Provincials, Juniors u21 Division, 2nd

2010:

• Ifbb Gauteng North Novice Classic, Senior Men Over 90kg, 1st place and overall winner

2011

• H&H Classic, Senior Men Over 90kg, 1st
• Ifbb Gauteng North Provincials, Senior Men Over 90kg, 2nd
• Ifbb SA National Championships, Senior Men Over 90kg, 5th

What was your biggest mistake you made when starting out?

Well there were 2 major mistakes.

1. Firstly training too heavy, too often

I only believed in heavy weights and moving a lot of weight around, I didn’t believe in and utilize higher reps, volume, drop sets etc. The end result was that I ended up getting injured a lot. Rather try to have a balance between heavy weights and everything else. Always include heavy weight now and then.

2. The second mistake was eating too much junk food in the off season

Sometimes I would have KFC twice day! I would then end up gaining a lot of unnecessary body fat which made it more difficult come competition time to lose all that extra fat. I also ended up eating crap some days and then tried to drink liters of milk to make up my protein and carbohydrates in my diet.

What are your future plans?

For the sport, I plan to be back next year. I took this year off to add some size and thickness to my frame. I hope to do the H&H, provincials, and SA’s, but my main goal is to qualify for worlds.
Career wise, I have changed and focused more on psychology, and I am planning to work with my dad next year.

Take us through an average day of yours:

• OK, I wake up and eat; I never wake up and don’t eat (one of my motto’s in this sport).
• Then go to the gym at 6:00 am to do some personal training until about 8:00 am.
• I get back home at 8:00 am. I eat again, then get ready and go to class until about 12:00 pm.
• I eat again then go back home where I do class work and studying during the afternoon.
• I eat again at about 3:00 pm. I then prepare all my food and shakes for gym and after gym.
• I’m off to gym at 5:00 pm until about 6:00/6:30 pm, and then do some personal training with two people for about an hour.
• I get back home at 8:00 pm and eat again. I study and work most of the night until about 1:00 am. But I eat at 11:00 pm and again at 1:00 am before bed.
• I wake up at about 4:00 am to eat again.
• If I don’t sleep at least 6 hours or so, I’ll take a nap in the morning again before class.

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

• 0600:  8 egg whites and 2 cups white rice – blended
• 0900:  8 egg whites and 2 cups rice – blended
• 1100:  250 grams of hake and 2 cups rice
• 1400:  250 grams hake and 2 cups rice
• 1630:  200 grams pineapple and 5 egg whites blended
• Train. Pre, intra and post workout shakes.
• 30 minutes after my post workout whey shake I’ll have 8 egg whites and 2 cups white rice – blended
• 2000:  250 grams steak and 2 cups rice
• 2400:  8 egg whites and half a liter skim milk
• Throughout the night another 8 egg whites and 2 cups white rice – blended

This is an off season diet as I am trying to pick up weight. Even with all of that food it is still tough to pick up. What I will add to this diet is every 1 in 15 meals ill put in a breakaway meal. Meaning I can eat whatever and however much I want for that one meal; this helps to increase your metabolism and the extra calories tends to be quite useful for that little boost.
In season I’ll do the breakaway meals 1 in every 30 meals (1 every 3 days) and I’ll drop some of the rice, and/or I’ll swap the white rice for brown rice or for oats for that slower digestion lower GI carbohydrate.

What supplements do you use if any? And do you have a favorite brand?

I love American brands. I love Muscletech as they have always supported me throughout my career and I have worked for them with Cobus Van Der Merwe. The supplements I normally use are:

• Pre workout either jackd 3d or BSN NO explode
• During my workout, Muscletech’s Anabolic halo
• Post workout, Muscletech’s Nitro Tech.

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

I believe in doing 1 muscle group a day and never training for more than an hour and a half. Depending on the muscle I train, my total sets vary between 9 and 25 (bigger muscles I do more sets, e.g. for back I do 25 sets and for a smaller body part like biceps I do 9 sets).

“I believe in a combination of volume and big ass weights, and a lot of contraction and isolation, even when I do big weights.”

Lastly the difference between a first place and a second place is the smaller muscles (like calves, forearms etc) which people often neglect to train so I am always sure to train everything.

What’s your favorite form of cardio?

Weight training! I don’t really believe in cardio.

“My cardio would be a higher volume weight workout. I’d rather train twice a day splitting the body parts even more because in the end it’s all about burning calories, and by doing this I can take my supplements twice a day which helps me grow a lot more even when prepping for a show.”

It helps to keep that thick muscle, and you can also eat more food when you train like that because in the end you end up burning more calories because weight training burns more calories than cardio.  I never go off season like before so I don’t need to lose excessive amounts of fat to get stage ready.

What would you say are the two best exercises you can do for a wider back?

Well my Dad brought me up in the gym with wide grip pull downs and T bar rows. So what I used to do is take one of these exercises to start my back workouts and do like 10 sets of it to really focus on the upper back, and then carry on with other exercises. So that’s how I got my back quite wide.

Favorite bodybuilders:

Arnold is one of my favorites, but I like athletes like Branch Warren and Frank Mcgrath because of their ways of training, the more hardcore ideas. On the other hand I admire guys like Kai Greene and his very philosophical and psychological approach. I think the best would be to have a balance between the ‘hardcore’ and the ‘philosophy.’

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

I’d like to quote Shawn Ray: “Too often bodybuilding loses its beauty, and the shape that it had in Arnold’s days, and bodybuilding tends to lose its quality in our days. Words like classical, beautiful, artistic and old school won’t be used by some of the athletes today, for instance guys like Jay Cutler, Dennis James, these guys played Ronnie’s (Ronnie Coleman) game and chased his game in terms of being freaky and huge.” I like Phil Heath though because he still somewhat has that balance between the mass and the classical frame.

Favorite Quote:

“Ain’t nothing to it but to do it” by Ronnie Coleman

One piece of advice for someone wanting to change their lifestyle and achieve their ideal physique?

I’m a personal trainer, and I tell this to a lot of people, set your goals high but start with small steps, clean up your diet and lean it out (limit fat and sugar) and be consistent with that. Then use a blender A LOT. It should be your best friend in a body building lifestyle. Lastly consistency in weight training, diet and supplementation plays a very important role in succeeding in this game and train for the love of the sport and not just for the arms and the chest!

Where can people get hold of you?

Face book or at the Tuks student gym, that’s where I work (personal training) and train.

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“The way I see it, if you want the rainbow, you gotta put up with the rain.” ~ Dolly Parton

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Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it. – Lou Holtz

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