Aussie Muscle Advice

Importing supplements using Fedex and other transport companies

2009-07-08T21:17:00.000-07:00

It is becoming common for bodybuilders and other people interested in fitness to order their supplements from overseas, particularly the United States.
The strong Aussie dollar and lower product prices makes buying overpriced U.S. supplements (meaning the big names like Muscletech, BSN and Gaspari - thanks to greedy Australian distributor/s) a little easier on the wallet.
The advantage of getting cheaper supplements into Australia is starting to come at a cost to the average customer with transport companies like Fedex becoming increasingly stringent on what they allow into the country, pulling up innocent packages and creating a lot of hassle for customers who have done nothing wrong, except possibly taking a stand against lining the pockets of the money hungry Aussie distributors.
Possibly the safest way to avoid getting products seized is to either avoid useless overpriced brands like Muscletech, Gaspari and BSN and Optimum Nutrition(they seem to attract more attention in customs), or if you still choose to, use sea freight rather than air freight.
Also don't try importing dairy based proteins into Australia, they are one of the easiest products to have seized due to quarantine regulations and will quickly lose you your hard earned money.

Testosterone levels not affected by soy protein

2009-06-18T22:57:00.000-07:00

For a long time people, particularly males, have been under the impression that using soy as a protein source would lower testosterone levels and cause feminising side effects.
Much of this has never been proven and probably often a way for people to justify eating more meat.
Recently a study has been published proving there is no correlation between soy protein supplementation and diminishing testosterone levels in males, demonstrating that soy may be a great addition to a musclebuilding diet.
The study done by Hamilton-Reeves, et al., at St. Catherine University and the University of Minnesota was set to determine the effects of the active constituents of soy (mainly isoflavones) on estrogen levels in males.
A total of 47 research reports covering a total of 51 groups was analysed and was reviewed by independent groups and showed no effect on testosterone, estrogen, free testosterone and SHBG (sex hormone binding globulin - which effects free testosterone) by soy products.
This study can allow people to rest easy and to possibly add some more soy into their diets.

Ronnie Coleman to tour Australia

2009-05-25T19:35:00.000-07:00

Former Mr Olympia Ronnie Coleman is set to tour Australia later this year, he will be attending various state championships around the country in October.
The dates are as follows and have been confirmed by promoter Tony Doherty :

Darwin - October 10th
Melbourne - October 17th
Sunshine Coast - October 18th
Sydney - October 24th and 25th

It will be a great opportunity to see the 8 time Mr Olympia before he possibly announces his retirement for good from the sport of competitive bodybuilding.

Funny supplement reviews

2009-04-22T21:39:00.000-07:00

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Funny supplement reviews

2009-04-22T21:33:00.000-07:00

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Funny supplement reviews

2009-04-22T21:07:00.000-07:00

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2009 Melbourne Natural physique titles

2009-04-05T19:17:00.000-07:00

The 2009 Melbourne Natural Physique Titles were held over the weekend in Glen Eira.
The results are through and the standard of competition was very high.
Figure Novice - 1. Angela Guarnaccia
2. Melissa Moore
3. Julia Pilioglou
Teenage Men - 1. Jarrod Meekin
2. Aiman Munir
3. John Abdallah
Junior Men - 1. John Newton
2. Michael White
3. Thomas Schembri
Figure Intermediate - 1. Michelle Witomski
2. Becky Alkemade
3. Nicky Jacobsen
Figure Masters - 1. Annie Wilson
2. Sharon Murphy
Novice Men - 1. Shane Engelsmen
2. Rod Barbas
3. Adam Simmonds
Intermediate Men - 1. Andrew Strickland
2. Matthew Fry
3. Sergio Taranto
Open Men - 1. John Ntovellos
2. Alpha Isaako
3. Luke Trainor
Masters Men - 1. Simon Whately
2. Jason Walters
3. Ken Ross

Melbourne Powerlifting Competition

2009-04-02T18:44:00.000-07:00

Melbourne University is hosting the Australian Junior and sub-junior Powerlifting and Benchpress championships this Saturday April 4th.
It should give spectators an exciting show with some very strong athletes preparing to test themselves in the big 3 lifts.
The event is drug tested and will show how strong these athletes are without the use of performance enhancing drugs and other illegal substances.
Categories for the lifters are mens and womens 52-60kg, 67.5-90kg and the big 90kg+ category, where some seriously heavy weight will be lifted.
The comp is on at the Melbourne Uni Gymnasium, Beaurepaire Centre, Tin Alley (off Swanston st) and the day starts from about 9am.

Kai Greene takes out Arnold Classic title

2009-03-11T20:40:00.000-07:00

The 2009 Arnold Classic had some surprising results, with Kai Greene taking out first place over Victor Martinez and an impressive looking Branch Warren placing third.
The quality of competitors was very high with a number of Olympia competitors getting up on stage.
There were a couple of notable absentees, Phil Heath and Dexter Jackson both chose to sit out of this show and wait for the Olympia later in the year.
The results of the show are as follows
1. Kai Greene
2. Victor Martinez
3. Branch Warren
4. Toney Freeman
5. Silvio Samuel
6. Moe Elmoussawi
7. Dennis James
8. Sergey Shelestov
9. Johnnie Jackson
10. Ronnie Rockel
11. Gustavo Badell
12. Ahmad Haider
13. Marcus Haley

A few of the competitors will be in Australia this week for the Australian Pro Grand Prix and it will be interesting to see who can hold their condition.

Melbourne Vegan powerlifting crew

2009-03-04T17:47:00.000-08:00

There are some strong Vegan powerlifters meeting up in Melbourne every week, showing that one doesn't need to consume meat to become strong and muscular.
The group who go by the name of Melbourne Vegan Strength is made up of lifters from around Melbourne who meet up and test their strength in the three powerlifting movements.
There are some big numbers being thrown around with guys deadlifting 230+kg, squatting almost 200kg and benching 160+kg, numbers that many would be thrilled to lift.
The crew exclusively follow a vegan lifestyle and many members find they are a lot stronger and can recover faster without consuming animal products.
The crew have a website veganstrength.org where there are videos and photos from some of the lifting meets they hold as well as some information on training and nutrition.
The site is updated frequently and anyone who is interested in lifting heavy weight, vegan or otherwise, will find the site informative and interesting.

Aussie pro Lee Priest to miss Australian Grand Prix

2009-02-15T15:55:00.000-08:00

Popular Australian pro bodybuilder Lee Priest is set to miss the Australian Grand Prix in March due to surgery to repair a torn bicep.
The damage to his bicep has altered the shape of the muscle and could risk further damage if not repaired quickly.
Lee will be looking to return to the competitive arena in 2010 and it will be his first show in the IFBB since 2006.
We wish Lee all the best in his recovery and hope to see him back to his best on stage in the near future.
The IFBB competitive scene is all the better with him.

2009 Ironman Pro results

2009-02-01T17:19:00.000-08:00

The 2009 Ironman pro was held recently with Silvio Samuel taking out first place, edging out Moe Elmoussawi and Ronnie Rockel.
Here are the results:
1. Silvio Samuel
2. Moe Elmoussawi
3. Ronnie Rockel
4. Hidetada Yamagishi
5. Ahmad Haider
6. Eddie Abbew
7. Mohammad Bannout
8. Mark Dugdale
9. Macus Haley
10. Johnnie Jackson
11. Troy Alves
12. Oliver Adzievski
13. Martin Kjellstrom
14. Thomas Benagli
15. Con Demetriou (Australia)
Equal 16. Adorthus Cherry
16. Aiman Faour
16. Cesar Mendible-Baptista
16. Daron Lytle
16. DeShaun Grimes
16. Don Long
16. Evgeny Mishin
16. Fedel Clarke
16. Mark Lavoie
16. Oleg Empelyanov
16. Omar Deckard
16. Rusty Jeffers
16. Tamer El Shahat

Lineup for 2009 Australian IFBB bodybuilding Grand Prix has been announced

2009-01-14T18:53:00.000-08:00

The show, held on 14th March has attracted some big names to come and challenge for the honours.
The confirmed line up includes five Australians and three of the top 10 athletes from the 2008 Olympia.
It will be a great spectacle for local bodybuilding fans as some of these athletes will arrive fresh from the Arnold classic show and will be in outstanding shape.
Promoter Tony Doherty has done a great job in luring these athletes here and Melbournians always show great support for bodybuilding.
The confirmed line up is as follows-

Con Demetriou [Australia]
Oscar Dexter [Tahiti]
Moe El Moussawi [New Zealand]
Toney Freeman [USA]
Dennis James [Germany]
Rusty Jeffers [USA]
Mike Kefalianos [Greece]
Grant Pieterse [New Zealand]
Lee Priest [Australia]
Ivan Sadek [Australia]
Silvio Samuel [Spain]
Sergey Shelestov [Russia]

There are also some probables who will be added to the list when they confirm.

New years resolutions

2009-01-01T15:30:00.000-08:00

The start of a new year marks a great time to start activities which can become healthy habits in the following 12 months.
Many people decide to join a gym after possibly celebrating Christmas and new years a little too hard!
Often those who decide to join up as a new years resolution lose motivation quite early on in the year and may revert back to old habits, with the gym not being one of them.
It is very important for someone who is just joining up to a gym for the first time to not overdo it initially and just to pace themselves. It is better to train 3 days a week long term than it is to train 6 days a weeks for only a couple of months.
Often gyms will offer a few complimentary personal training sessions with one of their trainers and it would be a good idea to take them up on it. Having a chat with the trainer will allow them to help create a program which is interesting and will offer a challenge, a key to avoid getting bored and losing focus.
Look for times when training can fit in around busy schedules and make it a regular part of the schedule, it can be a great stress reliever.
Remember, it is better to go slightly less often than to go too often, it will help keep the motivation up.
Best of luck for 2009!

Vegetarianism and bodybuilding - part 2

2008-12-01T16:11:00.000-08:00

In the previous post I wrote about how it is relatively easy for people to get protein in their diets without needing to eat meat, eggs or dairy.
I would like to touch on the subject of fats, which is another topic of interest when discussing herbivorous diets.
There are basically two main types of fats that the human body cannot produce and require from the diet, hence they are called the essential fatty acids.
These fats are the omega-3 and omega-6 fatty acids and they are necessary for many different cellular processes in the body, including eicosanoid (signalling hormones)formation, maintaining cellular membrane integrity and neural functions.
The omega-6 fatty acid, Linoleic acid is converted into other fatty acids, Gamma linoleic acid, which is a precursor to eicosanoid production, and also into the inflammatory Arachidonic acid, which helps signal cellular processes to repair damaged tissue but can also have a damaging affect on tissues when in excess. These fats are found in foods such as nuts, seeds, unrefined oils as well as meat and other animal products.
The omega-3 fats help maintain healthy levels of inflammation, by regulating the levels of arachidonic acid and other inflammatory cytokines which can come about as a result of diet and lifestyle choices and also trauma or injury. Omega-3 fatty acids are found in certain nuts and seeds, such as flax, hemp, chia, walnut and wheatgerm, as well as sea plankton, wild deep sea fish and organic grassfed meats, dairy and eggs.
In this day and age, many of us have an inbalance of these fatty acids and where the ratio of omega-6 to omega-3 should ideally be between 1:1 and 4:1, it is often a much larger gap between the two.
Because omega-3 fats are a little bit harder to come by in the diet, people often don't eat enough of the foods to get healthy levels of these fats.
The other problem with omega-3 fats is they are often found in the form called Alpha linolenic acid, which is a precursor to the more active EPA and DHA fatty acids. The ALA fat needs to be converted by an enzymatic reaction but can often be limited because of certain toxins in the body, i.e. smoking, excess alcohol and trans fat intake in the diet, which deplete the body of nutrients required to produce the enzymes needed for the conversion.
One of the recommendations is for people to eat fish regulary in order to boost their omega-3 intake because fish have high levels of these fats and in the form that is already available for use by the human body.
Fish oils have become very popular as an EFA supplement and do work in lowering inflammation but fish oils have their own problems which would then lean towards using plant based sources of omega-3's. The high levels of pollutants, such as mercury, PCB's and other heavy metals which are leached into the oceans are often found is fish, not to mention it is quite wasteful to harvest the fish just for their fats, when there are effective plant based sources.
Flax seeds have the highest level of omega-3 fats and have other benefits, such as lignans and fibre, which are thought to have further protective benefits in the body, useful for those interested in bodybuilding. Lignans are reported to lower the amounts of harmful forms of estrogens in the body.
Chia seeds and hemp seeds contain high levels of omega-3 ALA and also GLA, so they work well at providing the precursors for eicosanoids. They are also high in bioavailable protein and many othr nutrients.
Sea plankton contains high levels of pre formed EPA and DHA, useable by the human body and are less likely to store harmful chemicals than fish and is being used more commonly commercially as it is proving to be a great source of omega-3.
Using plant foods will provide more enzymes and co factors to help make conversion of ALA into EPA and DHA more efficient and help the body function healthier and stronger.

Vegetarianism & bodybuilding - part 1

2008-11-25T15:23:00.000-08:00

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

2008-11-23T19:27:00.000-08:00

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

2008-11-16T17:32:00.000-08:00

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

2008-11-14T15:38:00.000-08:00

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

2008-11-07T16:36:00.000-08:00

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

Dexter Jackson wins Romanian Grand Prix

2008-10-29T17:52:00.000-07:00

2008 Mr Olympia winner has taken out the Romanian Grand Prix in a line up devoid of many of the big names.
Dexter had no trouble defeating German Ronny Rockel and Martin Kjellstrom, who made out the top 3.

The results are as follows:
1.Dexter Jackson
2.Ronny Rockel
3.Martin Kjellstrom
4.Sergey Shelestov
5.Hanni Glanville
6.Armin Scholz
7.Marcos Chacon
8.Manfred Petautschnig
9.Khalid Almohsinawi
10.Ricky Welling
11.Cesar Mendible
12.Miggar Milazzo
13.Tommi Thorvildsen

IFBB Australian Championships

2008-10-27T16:25:00.000-07:00

IFBB Australian Championships - October 18-19th

Women’s Bodybuilding Results
1. Cathy Adams 2. Debra Grech 3. Frederique Guthrie
Also competed: Nerali Scott, Kylie Ivory, Lean-jayne Doubleday

Under 65kg Results
1. Tony Saadati 2. Wyn Hodges

Under 70kg Results
1. Black Keniawan 2. Shawn Mason 3. Ralph Mateo
Also competed: Yesh Mudaliar, Steven Hamilton, Stephan Zganjar

Under 75kg Results
1. Rhommel Pardilanan 2. Neil Gardner 3. Stepher Travis
Also competed: Kenny Nestler, Paul Jayilian, Jason Dravis

Under 80kg Results
1. Ange Galati 2. Shane Butt 3. Michael Galley
Also competed: Peter Srtlanski, Luke Fuller, Jason Drivas

Under 85kg Results
1. Sam Pappas 2. Fabrice Marchand 3. Scott Slaman
Also competed: Aaron Ng, Wadih Romanos, Richard Smith, Ryan Kho

Under 90kg Results
1. Steve Nicholas 2. Rohan Reid 3. Chris Thomas
Also competed: Mustafa Dogan, Adam Van Stantse, Jade Farrell, Florian Loock, George Tulgeri

Over 90kg Results
1. Luke Schembri 2. Darren Smith 3. Nick Ranelly
Also competed: Al Reidie, Chris Skogberg, Mark Reed, Greg Bouyer

Over 100kg Results
1. Glen Austin 2. Mitchell Ng 3. Eric Macintyre
Also competed: Steven Patterson, Frank Toth, Jeff Allan

Figure Tall
1. Kellie Johnson 2. Gabriela Ciobhan 3. Stephaine Lethborg

Figure Short
1. Suzy Blanch 2. Sara Picken-Brown 3. Cindy-Jay Ryan

Novice Division Winner: Adam Kennedy
Masters Division Winner: Adrian Batho
Classic Division Winner: Brendan Mclean

2008 IFBB Victorian Championships

2008-10-26T20:36:00.000-07:00

IFBB Victorian Championship results - 11th October

Men’s Bodybuilding U/100kg
1. Al Reidie 2. Antonio Pavlakos 3. Chris Duffy 4. Andrew Kujeh

Men’s Bodybuilding U/ 90kg
1. Sam Pappas 2. Fabrice Marchand 3. Scott Slaman
Also competed: Daniel Ritossa , Ryan Kho, Rohan Reid, Wadih Ramanos, Danny McQuinn

Men’s Bodybuilding U/80kg
1. Ange Galati 2. Paul Jayilian 3. Adnan Osmanoski
Also competed Alfred Caulker, Renad Buhagiar

Men’s Bodybuilding U/ 70kg
1. Tony Sadaati 2. Jasdev Singh 3. Tristan Newman
Also competed Tony Gerbino, Matthew Dimech

Classic Mens Bodybuilding
1. Brendan Mcclean 2. Luke Weston 3. James Follachio
Also competed: Luke Trainor, Luke Diss, Brendan Ruys

Men’s Masters
1. Stephen Patterson 2. Michael Gregoriou 3. Michael Mackay

Men’s Juniors
1. Ben Bergmeier 2. Chris Atkins 3. Phill Thomas 4. Jarrod Meekin

Mens Novice
1. Luke Faba 2. Robert Ale 3. Wayne Cairns

Female Fitness
1. Stacey Hansen 2. Kat Tossone

Female Figure
1. Sara Picken-Brown 2. Ellena Tsatsos 3. Stacey Walker
Also competed Karen Yandell-Whitaker, Kerrie Watson and Sylvia Lokollo

More recent contest results

2008-10-22T18:22:00.000-07:00

2008 INBA Victorian Championships- 4th October

Teenage
1. Ricardo Fernandaz 2. Max Lam 3. Phil Thomas

Junior Men
1. Tristen Boyce [won Best Poser] 2. Jason Gordon 3. Jim Mathiopoulis

Masters 40+
1. Matt Nicholson [won Best Poser] 2. Roydan Perby

Masters 50+
1. Tony Haranas [won Best Poser] 2. Ray Langford 3. Toru Sawa

Masters 60+
1. Duncan McLean

Novice Mens
1. Aaron Curtis 2. Byron Gallagher [won Best Poser] 3. Michael Berry

Intermediate Mens
1. Lucas Abbey 2. Skye Boland 3. Joel Kirkilis

Open Mens
1. Tim Martin [won Best Poser] 2. Jonathon Mentos 3. Josh Dickerson

Physique Womens
1. Lucinda Hogan

Figure Novice
1. Karen Jones 2. Sharon Davis 3. Georgette Zardis

Masters Figure
1. Karen Flaherty2. Linda Gretche + Best Poser3. Keran Woods

Figure Intermediate
1. Serena Harvey 2. Simone Carter 3. Nicky Jacobson [won Best Poser]

Figure Open
1. Ellena Tsatsos 2. Anita Nicolaou 3. Lucy Hermons
Best Poser: Sara Picken-Brown

Recent results

2008-10-21T21:17:00.000-07:00

There have been quite a few contests on recently, here are some of the results, with more to come.

ANB Victorian Championships- 5th October

Womens Physigue
1. Debbie Urguhart 2. Lucinda Hogan

Figure Novice
1. Ally Johnston 2. Nicky Jacobson 3. Sharon Davis

Short Figure
1. Janet Kane 2. Sara Picken-Brown 3. Sarah Whitby

Tall Figure
1. Anita Nicolaou [overall] 2. Lucy Hermans 3. Kerrie Watson

Masters Figure
1. Lesley Maxwell 2. Andrea Dix 3. Anita Hearn

Sportsmodel
1. Courtney Ellis 2. Stacey Hansen 3. Shu Hwei-Huang Freundt

Mens Under 70kg
1. Jim Vouzos 2. Guru Pathonia 3. Peter Anestis

Mens Under 80 Kg
1. Martin Sifredi [overall] 2. Sam Salahas 3. Skye Boland

Mens Under 90kg
1. Walter Trinco 2. Joel Kirkilis 3. Byron Thomas Gallagher

Mens Over 90kg
1. Tony Calabro 2. Steve Faatau 3. Darren Wade

Teenage
1. Ben Bergmeier 2. James Valneris 3. Luke Folwell

Mens Novice
1. Aaron Curtis 2. Greg Simons 3. Chris Ismail

Junior Men Short
1. Tristan Boyce 2. James Gordon 3. Matthew Jones

Junior Men Tall
1. Benson Milgate 2. Daniel Nisi 3. Erros Chiado

Mens Masters 40+
1. Roydan 2. James Kypros 3. Jeff Robinson

Mens Masters 50+
1. Tony Haranas 2. Jo De Monet 3. Ray Langford

Mens 60+
1. Alan Dowsett 2. Duncan Mclean 3. Dennis Earl

Overall male- Martin Sifredi

Overall Figure- Anita Nicolau

Local bodybuilding championships

2008-10-15T18:51:00.000-07:00

The month of October is the biggest month of the year for bodybuilding in Victoria with most of the big federations putting on competitions.
There was a very high standard of competition in all categories, proving that bodybuilding and figure events are growing in popularity in Victoria and the upcoming national events should have a strong presence of Victorian athletes.
The large number of athletes in the natural federations is also a positive sign that athletes are not willing to use banned substances in order to compete on stage and the fact that there were so many athletes in shape demonstrates the amount of hard work put in by everybody.
The future seems bright for the local bodybuilding scene.

Dennis Wolf is here!!

2008-10-09T16:54:00.000-07:00

Fourth place Mr Olympia Dennis Wolf has arrived in Melbourne in preparation for his guest posing role at the IFBB Victorian Bodybuilding Championships.
He will be guest posing at all the state titles this month and will be a highlight for bodybuilding fans across Australia.
Known for his outstanding muscularity and pleasing shape, Dennis arrived in near contest condition.
The Victorian titles, held this Saturday at the Dallas Brooks Hall, has one of the most highly anticipated lineups in years and is sure to be exciting.

Dexter Jackson-Mr Olympia 2008!

2008-09-28T18:02:00.000-07:00

Dexter Jackson has replaced Jay Cutler at the top of the bodybuilding world by toppling the 2 time champ at the weekends' Mr Olympia contest.
The perennial bridesmaid brought his best package to the show, leaving the former champ to contemplate what went wrong. Jay was noticably off, particularly from the front, with his symmetry issues still very visible and Dexter was able to capitalise by coming in very good shape.
The surprise was Dennis Wolf and his much anticipated showdown with Jay for first place. There was a lot of hype surrounding him in the weeks leading up to the contest but his condition was not much different to last years show, leaving him in the same spot at fourth behind a very impressive Phil Heath, who was probably unlucky not to place second.
Toney Freeman rounded out the top 5, coming in very good condition and could also probably consider himself unlucky not to place higher.
The standings are as follows:
1. Dexter Jackson
2. Jay Cutler
3. Phil Heath
4. Dennis Wolf
5. Toney Freeman
6. Melvin Anthony
7. Silvio Samuel
8. Dennis James
9. Moe Elmoussawi
10. Gustavo Badell

Nitric Oxide boosters

2008-09-25T20:30:00.000-07:00

As Arnold Schwarzenegger once said in the film Pumping Iron, "getting a pump is better than"...well you know. Having your muscles pumped full of blood is a great feeling and can also have positive results in terms of building muscle.
When you achieve a pump muscle volume is increased and there is a rise in the amount of nutrients being delivered to the working muscles, along with the removal of metabolic waste products which build up after intense muscle contractions.
It is hypothesized that the increased muscle volume can help stretch the fascia surrounding the muscle, particularly if proper stretching is employed. This could possibly allow for more room to grow.
Increasing the pump is one way of improving workout quality and boosting recovery and in the last couple of years many products have been produced to help boost the pump. These products are called Nitric Oxide boosters and they are proving to be extremely popular.
The basis of these products is utilising the amino acid Arginine to allow endothelial cells to produce nitric oxide gas. This gas causes vascular smooth muscle to relax and dilate, allowing for greater blood volume to pass and therefore enhance muscular pumps. The result is more prominent vascularity and a more satisfying workout, as well as an improvement in recovery.
The hype of these products may prove to be true.

Glutamine- an essential supplement

2008-09-22T20:24:00.000-07:00

Glutamine is an amino acid found in the body. It is considered a non essential amino acid, as it can be produced in the liver but can also be depleted in times of stress, meaning it will be required in the diet to ensure adequate concentrations.
Glutamine makes up about 60% of the body's total amino acid pool and is essential for helping maintain a positive nitrogen balance, as well as providing fuel for enterocytes in the small intestine. Under periods of stress, such as intense exercise, the body's Glutamine stores can become depleted, leading to impaired recovery and gastrointestinal discomfort.
Supplementing with Glutamine can help prevent muscle loss, improve recovery and boost the immune system.
When supplementing, it is best taken on an empty stomach away from protein containing foods, so ideally 3-5g first thing in the morning and 3-5g before bed with a glass of water.

Importance of nutrient timing

2008-09-17T18:05:00.001-07:00

Nutrient timing for maximum muscle growth
As I have discussed earlier, timing creatine can result in noticeable strength and size gains. Utilising proper supplementation at times when the body is in need of nutrients can amplify the training response greatly.
Also, there are ways of doing this whilst keeping the costs to a minimum. By using the basic supplements, protein powder, creatine, BCAA’s and glutamine at specific times, the effects of these can be maximised. The results can be just as good as more expensive products.
There are four periods of the day where supplementing most beneficial, upon waking, pre training, post training and before bed. Taking your supplements at any or all of these times will give better results than taking them at any other time throughout the day, when your body is less sensitive to supplementation.
An example of this would be-
Upon rising- 1 scoop protein powder
Pre- workout- 5g glutamine, 5-10g BCAA
Post –workout- 1 scoop protein powder, 3 g creatine
Before bed- 5g glutamine
In addition to a good diet, this plan would work extremely well and boost muscle growth and recovery.

Maximising effectiveness of Creatine

2008-09-17T18:05:00.000-07:00

There are a number of factors which can be used to help increase the effectiveness of creatine. On its own with proper dosing, creatine can be very effective at increasing muscular size and enhancing performance but certain other factors can help make sure those using creatine can get the most out of their training. These include:

If you are training for muscular strength

As the phosphocreatine energy cycle is responsible for fuelling shorter bouts of exercise, training at a higher intensity for shorter periods of time can allow your muscles to become more sensitive to creatine supplementation. This training method is preferable and makes supplementing creatine more efficient.

Therefore individuals who train for muscle endurance may not receive the same benefits from creatine as they are not utilising the phosphocreatine energy cycle. With this training the aerobic cycle is in use, which utilises oxygen and fat stores.

Use creatine transporters

There are numerous supplements which can assist with creatine transportation and help boost muscular size and strength. Utilising supplements/nutrients such as high glycaemic
carbohydrates, to spike insulin levels (storage hormone), electrolyte minerals, to maintain proper hydration and facilitate creatine transport and act as co-factors (creatine transport into cells are dependant on sodium transporters and adequate magnesium levels are important for proper creatine use). Other beneficial supplements are D-Ribose, a carbohydrate involved in ATP production, Alpha lipoic acid, which can help the body become more sensitive to insulin, allowing better uptake of nutrients, taurine, a cell volumiser which can work alongside creatine in hydrating muscle cells and creating a fuller look plus it can also help improve oxygen utilisation, and B vitamins, which are involved in the energy pathways which utilise creatine.

Stay hydrated

Adequate hydration is important as one of creatines roles is to draw water into muscle cells. The result of not drinking enough fluid can be dehydration and this can reduce performance dramatically. Keeping fluid levels up will ensure muscles look full and hard and athletic performance enhanced.

The lowdown on Creatine

2008-09-16T19:31:00.000-07:00

One of the most popular bodybuilding supplements for building muscle size and strength is creatine. Creatine has been proven in over 320 studies to be both safe and effective in healthy individuals for boosting performance and increasing muscle size.

The role creatine has in the body is wide ranging and more is discovered of its benefits regularly. Creatine has been shown amongst other things to achieve the following:

Enhance muscle size and strength;
Increasing ATP production;
Volumises tissue;
Enhances recovery; and
Increases muscle endurance.

Creatine is one of the most versatile supplements.

One of the most common questions asked when looking at purchasing creatine is how it should be used for maximum benefit. There are many different ways creatine can be taken but here we will outline the way which has worked best for ourselves and many other athletes we have helped.

Take your bodyweight in pounds (multiply your weight in kg’s b y 2.2).
Take 10% of that figure and that will be the amount of creatine you would start with.
EG: 180lbs (approximately 81 kg) = 18 grams of creatine per day.

Divide the amount into 4 doses and take at separate times throughout the day. For example, 1 serve in the morning before breakfast, 1 serve an hour before training, 1 serve post training and 1 serve before dinner.
Take this loading dose for 5 days before reducing it to only 2-5grams immediately post workout (i.e. one serve a day).
Creatine stores will be full after the loading phase and therefore it will only need to be topped up after each workout. Continue to use for 6-8 weeks (once a day post workout) before a 2 to 3 week break. Note, the loading phase is only required when first starting to supplement creatine.