Vegetarianism & bodybuilding - part 1

For many people the impression that they get when they think of vegetarians are thin, pale and relatively weak looking people and the thought of a vegetarian bodybuilding is quite strange for many. There have been a number of top bodybuilders who have ommitted meat from their diets and have managed to build world class physiques, including Andreas Cahling and Bill Pearl. It is often that people are misinformed or just unwilling to try it for a while, as to why there have not been a greater number of top vegetarian bodybuilders.

It is a very big misconception that to grow muscle meat, eggs and dairy products are needed. The human body is very capable of converting a diet completely based on plant foods into lean strong muscle, comparable to what can be achieved eating animal products.


There are many different variables that govern muscle growth and it is more than just the amino acid profile of a food source that will govern how effective it is for muscle building. Plant foods, however, generally get a bad rap because they are not considered 'complete', i.e. lacking in one or more of the essential amino acids and for a long time people have been told to combine different plant based foods together to get a complete protein.
As long as there is variety in the diet, there is no need to worry that there will not be enough essential amino acids to support muscle growth, not to mention all the other benefits that plant based protein sources contain, alkalising minerals, antioxidants and enzymes.
Often the argument against plant proteins is that they are not as bio available as animal derived proteins but then again this is often using the example of isolated proteins, rather than whole food sources, i.e. a soy protein isolate is going to be less bio available than a piece of tempeh (fermented soybeans) because it is devoid of all the other cofactors that aid in absorption. This can also be the same with animal based foods, regardless of the sometimes ridiculously high figures given to whey proteins. It is more than the quantity of protein that is going to govern how muscle is built.
I will continue exploring other areas of plant based foods and how they encourage muscle growth over the coming days and weeks.

Protein and bodybuilding

Athletes, especially bodybuilders, put a huge emphasis on protein content and equate this to eating large amounts of meat, eggs and dairy. It is a bit of a misconception that athletes need very large amounts of protein to build muscle; granted the recommended dietary amounts are very low for someone trying to grow, however it is not uncommon for some bodybuilders to consume more than 4g/kg of protein per day.
Often the huge amounts of protein come at the expense of the other macronutrients and this can lead to deficiencies in nutrients. Also an excessive protein intake can lead to changes in the body's pH levels, becoming more acidic, which generally is nothing to really worry about but over time can lead to the leaching of minerals, such as calcium, from tissues into the blood supply to restore pH levels.
It is important to try and look at achieving a balance of macronutrients and utilize each one at specific times to maximise muscle gain and keep bodyfat levels to a minimum.
Protein is most importantly needed in times of muscle breakdown, so first thing in the morning, after training and before bed are the optimal times to take in larger amounts of protein, as the body will be able to utilise it optimally to aid muscle recovery and increase muscle growth.
Throughout the day, small frequent meals, combining moderate amounts of protein, along with complex carbohydrates and healthy fats is the best way to get enough nutrition to fuel muscle growth and maintain health.
There is really no need to take in more than 2-2.5g/kg of protein per day, as it is not going to be of any more benefit than taking in more moderate amounts spread over the key times where the body is most receptive.

IFBB Bodybuilder Luke Wood Retires

Top Australian bodybuilder Luke Wood has recently announced his decision to retire from the sport of bodybuilding. Luke turned pro in early 2000’s and went on to win multiple Australian titles, along with becoming one of the best known Australian bodybuilding figures. Known for his outstanding size and definition, he was and still is one of Australia's biggest and has a physique which is easily remembered.

Being a busy man with numerous guest posing spots, contests and a personal training business, Luke has decided to focus his attention on training his clients and build his business.

Luke's contest history is quite illustrious, winning the Australian titles in all categories and becoming one of Australia's highest ranking professionals.

He will be missed on stage but having his experience around the industry will help many aspiring bodybuilders become greater athletes.

INBA Olympia Australian results

San Francisco - 8-11-08


OVERALL AMATEUR NATURAL OLYMPIA CHAMPION
-Tim Martin

OVERALL FIGURE NATURAL OLYMPIA CHAMPION
-Lucy Hermans

SILVER (US$1500) PROFESSIONAL MEN
-Warren Clampit (VIC)

SILVER - SPORTSMODEL - WOMEN
-Tee Richards (NSW)

BRONZE - SPORTSMODEL - WOMEN
-Terri Anne Grey (QLD)

4th - SPORTSMODEL - MEN
-Karl Petzke (QLD)

5th - SPORTSMODEL - MEN
-Glenn Kelly (QLD)

GOLD - BIKINI DIVA
-Tee Richards (NSW)

DNP - BIKINI DIVA
-Terri Anne Grey (QLD)

SILVER - STANDING CHALLENGED
-Andy Harrison (VIC)

GOLD - JUNIOR MEN
-Aaron Cooper (VIC)

GOLD - OPEN MEN - CLASS 2
-Trevor Huni (QLD)

GOLD - OPEN MEN - CLASS 3
-Tim Martin (VIC)

5TH - OPEN MEN - CLASS 4
-Steve Faatau (VIC)

7TH - MASTER MEN 040
-Paul Anderton (SA)

SILVER - GRANDMASTER MEN 050 (Short)
-Harry Haureliuk (ACT)

4TH - GRANDMASTER MEN 050 (Tall)
-Ian Nordahl (ACT)

GOLD - ULTRA MASTER MEN 060
-Harry Haureliuk (ACT)

SILVER - ULTRA MASTER MEN 060
-Ian Nordahl (ACT)

6TH - WOMENS BODYBUILDING (Short)
-Christine Zadel (NSW)

GOLD - Ms PHYSIQUE (Short)
-Karen Flaherty (VIC)

SILVER - Ms PHYSIQUE Short)
-Cheryl Callard (WA)

GOLD - Ms PHYSIQUE –(Tall)
-Lucy Hermans (VIC)

SILVER - Ms PHYSIQUE (Tall)
-Zhenya Vernon (QLD)

BRONZE - Ms PHYSIQUE (Tall)
-Kathryn Villa (NSW)

4th - Ms PHYSIQUE (Tall)
-Lisa Allan (NSW)

GOLD - Ms PHYSIQUE - 040
-Karen Flaherty (VIC)

SILVER - Ms PHYSIQUE - 040
-Cheryl Callard (WA)

BRONZE - Ms PHYSIQUE - 050
-Noela Laggan (QLD)

BRONZE - Ms FIGURE - TALL CLASS
-Zhenya Vernon (QLD)

SILVER - Ms FIGURE - 050
-Noela Laggan (QLD)

INBA Australian Titles

INBA Australian Titles 18-10-08

Mens Class 4- Over 180.1cm



1. Steve Faatau (VIC) 2. Gerard Broeren (QLD) 3. Joshua Dickinson (VIC) 4. Shane Evans (ACT) 5. Isaac Hall (SA) 6. Leith Truss (QLD) 7. Jamie Muench (ACT) 8. David Wellings (SA) 8. Darrell Mitchell (NSW) 8. Aaron Daley (NSW) 8. Ben Piggott (NT)




Mens Class 3- 175.1-180cm



1. Mike Sloan (QLD) 2. Tim Martin (VIC) 3. Ryan Fredericks (WA) 4. Tony Calabro (VIC) 5. Nik Butkovic (WA) 6. Jason Clark (QLD)





Mens Class 2- 170.1-175cm



1. Trevor Huni (QLD) 2. William Bryson (SA) 3. Justin Firgaira (WA) 4. Craig Sparreboom (QLD) 5. Scott Hopgood (QLD) 6. Lene Inu (QLD)





Mens Class 1- Under 170cm



1. Nelson Vasquez (QLD)




Intermediate Men



1. Adam Barboza (SA) 2. Ricardo Martinez (QLD) 3. Aaron Cooper (VIC) 4. Ben Minos (QLD) 5.



Stuart O'Brien (QLD) 6. Leon Stensholm (QLD) 7. Brent Coglan (QLD) 7. Jud Hart (QLD) 7. Kevin Redfearn (QLD)




Novice Men


1. Aaron Curtis (VIC) 2. Andrew Barton (QLD) 3. Jesse McConaghy (ACT) 4. Gavin Joyce (WA) 5. Kierin Norquay (TAS) 6. Andrew Chambers (ACT) 7. Peter Holyoake 7. Leeno Hola (QLD) 7. Gary Cleggett (SA) 7. Igor Micich (ACT) 7. Daniel Exintaris (QLD) 7. Brent Mottram (QLD) 7.
Christaan Barnard (QLD) 7. Daniel Lee (QLD) 7. Mick Lee (QLD)




Teenage Men


1. Ben Wortley (SA) 2. Ricardo Fernandez (VIC) 3. Christopher Atkins (VIC) 4. Anthony Brace(QLD) 5. Phill Thomas (VIC) 6. Rhys Green (QLD) 7. Xavier Wills (QLD) 8. Jesse Palu (QLD) 9. Douglas Vincent (ACT) 9. Patrick Schembri (VIC) 9. Timothy Marshall (NSW) 9. Daniel Hoare (QLD) 9. Marc Petzke (QLD)




Junior Men



1. Tristan Boyce (VIC) 2. Nathan Wallace (QLD) 3. Luke Marshall (NSW) 4. Jason Gordon (VIC) 5. Robert Honeybone (QLD) 6. Brendan Rocha (ACT) 7. Glenn Kelly (QLD)




Masters Men 40+



1. Carlos Azevedo (SA) 2. Craig Winter (WA) 3. Alan Fels (QLD) 4. Sean Elphinstone (QLD) 5. Peter Kucharski (SA) 6. Frank Swindells (QLD) 7. Bill Alexiou (VIC) 7. Peter Yallamas (QLD) 7. Ken Ross (ACT) 7. Royden Purvey (VIC)




Masters Men 50+



1. Tony Haranas (VIC) 2. Ian Bowden (SA) 3. John Luckie (QLD) 4. Ray Langford (VIC) 5. Steve Hardy (QLD) 6. Andrew Hill (NSW) 7. Milton Hadjigeorgiou (VIC) 7. Billy Tremble (QLD) 7. Greg Deslandes (QLD) 7. Paul Rauchwald (WA) 7. Mel Taylor (VIC) 7. Rodney Giddings (WA)




Masters Men 60+



1. Harry Haureluik (ACT) 2. Bernie Russo (QLD) 3. Ian Nordahl (ACT) 4. Rod Burridge (ACT)





Figure Open Class 3 - Over 165.1cm



1. Vicky Thomas (QLD) 2. Kathryn Villa (NSW) 3. Shannon Carthouser (QLD) 4. Katrina McDonald (ACT) 5. Tara Swomolowan (QLD)


Figure Open Class 2 - 157.6- 165cm


1. Lucy Hermans (VIC) 2. Ellena Tsatsos (VIC) 3. Rebecca Micich (NSW) 4. Christine Nesbitt (NSW) 5. Lisa Allan (NSW) 6. Ursula Beck (TAS)





Figure Open Class 1 -



1. Vivienne Kristic (SA) 2. Karen Flaherty (VIC) 3. Katie Dall (QLD) 4. Evette Christopoulos (QLD) 5. Penny Anderson (QLD)





Figure Intermediate -





1. Leonie Mishewski (WA) 2. Vicki Sauerwald (SA) 3. Zhenya Vernon (QLD) 4. Jodene McGregor (QLD) 5. Simone Carter (VIC) 6. Victoria Misitano (NSW) 6. Nicole Sacre (QLD) 6. Ally Jacobs (QLD) 6. Angela Wiseman (ACT) 6. Serena Harvey (VIC)

Figure Novice -

1. Kristy Lee Kovacs (SA) 2. Tracy Austin (SA) 3. Sharon Davies (VIC) 4. Bailee Doolan (QLD) 5. Claudine Newton (NSW) 6. Flavia Acquarola (QLD) 7. Leonie Hoffman (QLD) 8. Caryn Jones (VIC) 8. Becky Alkemade (VIC) 8. Gail Goodall (QLD) 8. Michelle Bannister (VIC) 8. Lisa Flowers (QLD) 8. Fiona Sultana (VIC) 8. Sarah Sliwka (QLD) 8. Kristy Sobey (QLD) 8. Julieanne Gregory (QLD) 8. Sandra Carpanzano (VIC) 8. Ali Keating (QLD) 8. Jacki Starkey (QLD) 8. Karen Daly (QLD) 8. Sanja Hodgson (ACT) 8. Tracey Walker (WA)

Figure Masters 40 +

1. Donna Baillie (QLD) 2. Diana Saffigna (QLD) 3. Sam Attrill (WA) 4. Cheryl Callard (WA) 5. Kay Wiseman (ACT) 6. Linda Grech (VIC) 7. Robyn Booth (QLD) 7. Helen Longmuir (QLD) 7. Jennifer Byrne (QLD)

Figure Masters 50 +
1. Noela Laggan (QLD) 2. Cheryl Farrell (QLD) 3. Deborah McCarthy (QLD) 4. Jenny Madders (QLD) 5. Kate Heagney (VIC) 6. Hilary Reid (WA) 7. Carolyn Heaton (QLD)




Physique Open -

1. Debbie Urquhart (VIC) 2. Jennifer Miller (NSW) 3. Fimka Hampson (QLD) 4. Allison Jackson (QLD) 5. Elizabeth Hardy (QLD) 6. Debbie Keen (NSW) 7. Kerrie Sellwood (QLD) 8. Jenny Garrett (NSW) 9. Christine Zadel (NSW) 9. Donna Allison (QLD)

Sportsmodel -

1. Terri Anne Grey (QLD) 2. Anna Marler (QLD) 3. Tee Richards (NSW) 4. Jodi Stevens (QLD) 5. Christie Faint (QLD) 6. Joanne Wilson (SA) 7. Regina Griffiths (QLD) 8. Emma Horton (QLD)

Overall Mens -

1. Trevor Huni


Overall Figure -

1. Lucy Hermans