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BODYPOWER.COM/THEUNDERGROUND
 MARCH 2019
COVER PHOTOGRAPH BY
INSIDE THIS MONTH JEFFERY SALTER

IN EVERY ISSUE
6 NICK ORTON
8
Cover
S to r
THANK Y y
OU,
16 SHANE CULLLEN IFBB PRO
Shane ‘Classic’ Cullen reflects on where he found 7 x 2 1 NEXT!
2M
the drive to become the next icon in the ever- Lewis r.Olympia F
is g lex
expanding class the op earing up fo
en cla r
world ss
- class with
22 #STRAP UP CARDILLO BODYBUILDING Neil H
traine
r
ill
HISTORY
How the most iconic brand ‘Cardillo’ has become
as unique in bodybuilding history as winning a
Sandow

26 PETER ‘MASS’ MOLNAR

Peter shares his tumultuous rags-to-riches story
in this FLEX exclusive

30 BACK TO BASICS ‘A NEW ANGLE’

We deliver a biceps workout to spark new growth,
all relying on the power of angles

34 THE DRIVE FOR TOP 5

How mental stubbornness fuelled Brandon Curry
to place top 5 in the 2018 Mr. Olympia

36 TWEAKS TO BECOME A FREAK ‘CHEST

EDITION’
5 twists on classic chest exercises to add
monstrous size

P H O T O C R E D I T: J E F F E RY S A LT E R
36
PHOTO C R E DI T: E D GA R A RT IGA

70 YOUR SQUAT 109 FOUR KEYS TO SUCCESS

Follow these 10 squat commands to blast your Competing? These four things can make or break
session to bigger wheels your time onstage

74 MUSCLE SALADS 110 FRENCH CONNECTION

44 ANATOMY OF EXERCISE ‘PULL-UP’
It’s basic, it’s hard, but guess what, it works! Here
is your pull-up primer
46 SOPHIA SAMMEE FIGURE PRO
The exclusive in-depth story of how Sophia fought
to become the first Pakistani figure pro
54 FIT TO CONQUER
21-year-old 4th place Olympia bikini competitor
Elisa Pacini has racked up not just titles, but also
the ultimate health reward
56 WHAT THE HECK IS BUBBLE GUT?
What causes large distended stomachs in
bodybuilding?
These salads are a far cry from rabbit food. Here’s How 2018 Olympia Bikini runner-up Lauralie
how to satisfy buds AND build mass Chapados transformed herself from out-of-shape
partier to top pro competitor in four short years
82 MUSCLE FOOD RECIPES
Don’t reach for the takeaway menu, try one of the 111 THE “FLEX” IN FLEXIBILITY
low-fat, healthy recipes from Muscle Food Stay long, lean and limber with 2017 Arnold
Classic Women’s Physique champ Daniely
88 WHAT’S IN YOUR DIARY? Castilho’s top stretching tactics
Just how much does World’s Strongest Man
athlete Laurence Shahlaei put away to maintain 112 HOT BOD
his impressive power and strength? We chatted to Flex’s latest fit physique
the man himself to find out!
90 HENCH HERBIVORE 46
Once an angry and frustrated doorman, Paul
Kerton tells how going green has improved his
health and his mood
94 JAY CUTLER’S 7 TRICEP RULES
Do you want Olympia standard triceps? Jay
PHOTO CREDIT: HARPENDEN STUDIOS

reveals how his horseshoe brought him luck to be

60 TURN UP THE VOLUME the best
2018 fitness Olympia top 5 finisher Bethany
Wagner dares you to try her 90-minute high 104 MASS MONSTER MIKE
volume blast How decades of determination built a lifelong look

61 WIDEN YOUR SHOULDERS 106 FREE YOUR V

The best way to build boulder shoulders
64 THE TOP 10 MASS MONSTERS
Who’s your favourite? We take a look at the top 10
mass monsters to ever have rocked the Olympia
stage
Learn how to pack on more muscle while keeping
your waistline in check
108 AN O FOR THE RECORD BOOKS
Angelica Nebbia tells why 2012 goes down as her
favourite Olympia to date

4 FLEX | MARCH 2019

 CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
David Pecker

UK EDITION
CHIEF EXECUTIVE OFFICER
Nick Orton

www.flexonline.co.uk

CHIEF EXECUTIVE OFFICER

Nick Orton

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We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters. Membership on the Editorial Advisory Board does not imply endorsement of any product or
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exercise or diet programme, or when making changes in an existing programme if you have any doubts about your health status.Every care is taken to assure the accuracy of the information in FLEX, but no responsibility can be
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Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of FLEX, are for information purposes only and are not intended to solicit or otherwise promote any commercialised product
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The information in FLEX is intended to educate. Do not substitute it for the advice of a qualified health care practitioner.
 FROM THE CEO
YOU know best
what you can do…
I remember it so clearly.
Like it was yesterday.
They were five of them,
all well respected experts
in their various areas. The
best in the industry, all
multi-millionaires.
Tailored suits and big
watches…they were
backed by one of the
biggest investment funds
in the country. When they
told me that I couldn’t do
it and that my idea
6 FLEX | MARCH 2019
By Nick Orton
more questions were
needed. That’s a mistake.
I know what I can do.
I know that if I dedicate
myself to something,
then I can achieve it, and
whether you know it or
not, it’s the same for you.
If you want something
bad enough; if you are
prepared to live and
breathe it, run through
walls, fight for what you
know is possible… then
you should never take ‘no’
for an answer – people
will doubt you, ridicule
you, lie to you, test you
and fight you. People
won’t understand, they
won’t know what you are
really made of.
I persisted with my big
wouldn’t work, my heart idea – the one the experts
sank. told me wouldn’t work.
Thing is, what they That was 23 years ago,
didn’t know, because I was and that year, that idea
well spoken and had worn made me £300,000 profit.
a suit, and polished my The ‘experts’ can’t see
shoes, is that I had your inner drive…you can
a drive which means achieve anything you
that anything becomes want, you just have to
possible. They didn’t ask do it.
@nickorton22
about that, because as far
as they were concerned, if Nick Orton
it didn’t add up on paper, CEO BodyPower
then that was that. No www.bodypower.com
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Next!
Thank U,
Seven-time 212 Mr. Olympia Flex Lewis is
leaving the smaller division behind and gearing
up to battle the big boys in the open class. We
visited with his world-class trainer, Neil Hill,
to find out how the perennial Olympia stand
T
out plans to conquer the biggest stage in
bodybuilding.
// B Y J I M S C H M A LT Z
// P H O T O G R A P H S B Y J E F F E R Y S A LT E R
THERE’S AN OLD Welsh saying:
“Deuparth gwaith yw ei ddechrau,”
which means, “Starting the work
is two-thirds of it.” James “Flex”
Lewis, a proud son of Wales,
is taking the wisdom of his
homeland to heart as he begins
his most challenging work
yet: moving up from the 212
Olympia division to the Mr.
Olympia open class.
Lewis, 35, stunned the
bodybuilding world last July
when he announced that the
2018 212 Olympia contest was
going to be his final performance
in that division. Having won
that contest six straight times
and becoming one of the most
popular athletes in the sport, the
hardworking Welsh native found
the announcement to be difficult.
“This is one of the hardest
decisions I’ve ever had to make,”
he said at the time. “It’s finally
time to say this 212-pound
chapter is over.”
Few would argue that Lewis
doesn’t already belong at the
main event after dominating
the lighter class with seven
Olympia titles. Standing 5’5”
with mind-boggling thickness,
he’s one of the best pound-for-
pound bodybuilders in IFBB
history. He looks like he’s ready
for the labours of Hercules, but
he’s more than comfortable
on a posing dais. He carries his
bulging, Brobdingnagian limbs
with an easy grace, his powerful
movements sublimated by
an intelligent artistry. His
expansive mass never comes
at the expense of symmetry or
balance, and he has a talent
for attaining peak condition at
every performance. His trophy
case is evidence of that.
MARCH 2019 | FLEX 9
 Cable
Crossover
Don’t be too exact
with how far forward
you stand in front of
the cable machine—
do what feels
comfortable for
your shoulder joint.

Despite his spectacular I am a completely different Welshman and master trainer

success, Lewis believes he has
more to give. The sacrifices
required to make the 212 weight
restriction have prevented
him from displaying his full
potential.
“In the 212 division, I’ve
been maxed out since my first
show,” he says. “I know every
single year I have to make
improvements for the judges,
but I also have to make that 212
weight limit. At 220 pounds,
animal. It’s a game changer.”
That’s why just showing up
to the dance isn’t good enough
for Lewis. He’s coming for the
Sandow, and anything less just
won’t do.
A JOB WORTHY
OF A JEDI
MASTER
Lewis toils in the gym under the
strategic guidance of fellow
Neil Hill. Working out of Boca
Raton, Florida, Hill, 49, has
trained some of the biggest
names in the industry, including
fitness sensation Steve Cook
and 2018 Arnold Classic
champion William Bonac. So
esteemed is Hill’s training
acumen that he’s earned the
nickname “Yoda” for his insight
and wise counsel.
Hill has trained Lewis for
16 years, having first met the

10 FLEX | MARCH 2019


future IFBB Pro League
superstar at the 2003 Paul
Grant Welsh Championships.
(Lewis won, unsurprisingly.)
Since then, Hill has applied his
comprehensive training system,
Y3T (Yoda 3 Training), to help
Lewis become the most
dominant athlete in the 212
division.
“He and I started this thing
together,” Lewis says of Hill.
“He believed in me way before
anybody else did.”
To prepare Lewis for his next
mission, Hill has created a
training routine that applies
different hypertrophy and
energy systems to add quality
mass in the quest to create the
next Mr. Olympia prototype.
“The Mr. Olympias we’ve
seen over the years are all
very different,” says Hill in his
distinctive Welsh brogue. “They
all brought something special,
something unique. We plan to
do the same.”
While he doesn’t trade in
aphorisms or inverted grammar,
Hill’s Yoda-like reputation is
apparent when he discusses
his training approach with
Lewis. He speaks about brain
Machine
Flat Press
Since
stabilising the
weight isn’t an
issue, you can
lift a heavier
load to further
tax your chest
muscle.
activation, neural pathways,
and progressive overload in a
calculated systemic approach
that potentiates cell growth by
targeting the various type I and
type II muscle fibres.
But don’t expect Jedi mind
tricks. Hill’s cerebral approach is
steeped in realistic expectations.
To make the improvements
necessary to stand next to Phil
Heath, new Mr. Olympia Shawn
Rhoden, and the rest of the
physique elite, Lewis is taking
the entire year of 2019 away
from the stage to prepare. Big
plans demand big changes.
MARCH 2019 | FLEX 11
 Dumbbell
Floor Press
Doing dumbbell
presses on the floor
shortens the range
of motion for more
triceps activation.

12 FLEX | MARCH 2019

 THE OLYMPIA JEDI WORKOUT
FLEX LEWIS’ OPEN OLYMPIA TRAINING
mission began in earnest in early
December after he returned
Chest
Do a warm-up with 4 sets of cable
from a trip overseas with his crossovers before starting the working
family. According to his trainer, sets of cable crossovers.
Neil “Yoda” Hill, the seven-time All working sets require 3-second
212 Olympia champion didn’t eccentric portions for each rep.
Rest 90 seconds between sets.
miss a beat.
EXERCISE SETS REPS
“The time off didn’t affect him,”
Hill says. “Sometimes I wonder Cable Crossover 4 14–18
how it’s actually humanly
possible that he maintains his Machine Flat 3 14–18
Press
level of muscularity.”
The first step in the training Incline 4 14–18
Incline process is getting the neural Dumbbell Flye
Dumbbell pathways and muscle memory in Dumbbell 3 14–18
Flye working harmony. “We take the Incline Press
Lie back on
an incline bench first two to three weeks getting Dumbbell 4 14–18
with a dumbbell his brain trained into movement Floor Press
in each hand, patterns, then we increase
weight over poundage and turn things up,”
chest. Lower
them with a
Hill explains.
TRAINING
From there, they increase
slight bend in
your elbows. volume and weight, making Back
Lift them up by adjustments along the way. Do a warm-up with 4 sets of narrow-
performing a The body-part workouts are grip pull-downs before starting the
hugging motion. working sets of narrow-grip pull-downs.
carefully calibrated (see right), All working sets require 3-second
emphasising controlled eccentric portions for each rep.
eccentric movements and Rest 90 seconds between sets.
high reps. EXERCISE SETS REPS
For nutrition, Hill doesn’t
believe in over-thinking dietary Narrow-grip 3 12–16
Pull-down
strategies. He recommends
applying common sense Low-pulley 3 12–16
macronutrient portions over Cable Row
six or seven meals a day. Hill Medium-grip 3 12–16
advocates high-quality fare, Pull-down
preferably organic, while
T-bar Row 3 12–16
avoiding processed and
artificial foods. Low-seated Row 3 12–16
The charts here show the
workouts Lewis is currently
doing for chest and back
as he builds himself up for
the 2020 Mr. O.

MARCH 2019 | FLEX 13

 “It’s like starting over again,”
Hill explains. “But I do envision
that when Flex steps onstage in
2020, he will bring something
pretty spectacular that won’t
disappoint anyone.”
Hill points to Dexter Jackson
as an example of a bodybuilding
great who went from a smaller
division to the big time. Many
forget the Blade’s origin story,
which began way back in the
mid-1990s.
“Dexter Jackson started
out winning his pro card as a
light-heavyweight in the NPC,
but he grew out of that weight
and continued to gain more
muscle, bigger muscle bellies,
and a more refined, competitive
physique,” Hill recalls. “Now
Narrow- he’s one of the most successful
grip Pull- bodybuilders in history and a
down
Lock your Mr. Olympia champion.”
knees under Lewis isn’t just ready to grow
the machine’s bigger—it may be impossible to
pad and grab a stop him.
V-bar. Row it to “Just 12 months after he
chin level and
then let it rise
turned IFBB pro, the 202 weight
back up slowly. class came along, so it made
sense to go in,” Hill says. “Then
that was replaced with the
212-pound class, and by then
he had progressed with his
maturity and body weight. He’s
competed at the very top end
of the 212 class for a long time,
but the problem is that for the
last three or four years, his body
has wanted to gain more quality
muscle. Now we can bring in
a fresh new look without the
weight restriction. He’ll be able
to reach his full potential for the
first time.”
That may not be what his
competition wants to hear.

Low-seated
Row
The low angle of this
machine allows you to
feel the contraction in
your lower and mid-
back. Keep feet planted
on floor and chest
pressed up against the
pad.
DRIVEN TO
DOMINATE
According to Hill, Lewis needs
little in the way of motivational
speeches to dig in and get the
job done. This is a driven athlete,
one who gains inspiration from
those who have helped him
along the way.
“His wife and daughter are
a big driving force for him, as
well as his parents,” explains
Hill. “He comes from a blue- “As long as he stays hungry “I still have this accent. I still
collar working family, and they and driven enough, he’s got know my humble roots. I go
are a big motivational part of many years left in front of him,” back home and see all my
his success. His parents were Hill says. “The first time he friends, and they tell me, ‘Flex,
very forthcoming in supporting competes in 2020, that’s not you’ve never changed.’ And that
him and his brothers [Craig and going to be as good as he may is the best thing ever.”
Luke]. He wants to give back look in 2021 and beyond. He will
to his parents for everything keep getting better.”
they’ve done for him.” Whatever happens, don’t
Hill believes Lewis’ pursuit of expect Flex Lewis to leave
the open division at the Olympia his blue-collar Welsh identity Low-pulley
will bring new energy to the behind. Cable Row
contest and help broaden the “I take it out to the fans to keep Sit on a bench in front
appeal of the sport. growing the sport, keep doing of a cable pulley with a
V-bar attached to it. Press
“It’s also exciting for the it my way, keep being humble, feet against the machine
industry. Flex is inspired by driven, and motivational, and and pull the handle to your
his ability to step outside of obviously never forget where stomach, feeling your entire
his comfort zone and bring I’ve come from,” Lewis says. back contract.
something different onstage
and offstage. He wants to try
to expand the reach of the
sport into the mainstream
marketplace so our fitness
industry becomes a bigger and
more successful version of
teaching others to live a health-
ier lifestyle.”
According to Hill, 2020 is not
just a one-time shot. It’s just the
beginning. Every year will be a
new chapter in the evolution of
Flex Lewis.

T-bar Row
Hill spotting Lewis during
a heavy set of T-bar rows,
which help thicken the back
muscles—a quality Lewis is
known for.

MARCH 2019 | FLEX 15

 SHANE CLASSIC
CULLEN IFBB PRO
E
/// BY DARREN NICHOLHURST @DAZ_THE_BULL /// PHOTOGRAPHS BY PHOTOARTS BY JAY ither one is possible.
From as young as the

WAS IT SHANE’S PUSHY MUM WHO age of six, Shane’s

mum said, “You’re going to
SUBLIMINALLY NURTURED THOSE wake up and go swimming,

WORK ETHICS THAT CREATED THE

and you’re going to do the
best you can do.” The 5am

MINDSET FOR SMASHING THE start was a harsh regime to

follow, but not wanting to
CLASSIC CATEGORY? OR WAS IT disappoint his mum, he just

SOMETHING ELSE DEEP INSIDE THE

dug deep and made it
happen. Without either of

MOTIVATED BANKS OF HIS MIND? them knowing it, the first

steps were being taken
towards building an athlete.

As Shane progressed, the work

paid off. Slowly but surely, he was
being asked by clubs to compete
for them and moulding the
competitiveness that would later
encourage him to push hard for
success.
Shane spent every conceivable
moment in the fitness centre
searching for pathways to
improve his ability for success in
the pool. In doing so, he
uncovered something that felt
like a revelation, something we
all felt when we took our first
steps into the gym.
The lifting bench, there it was,
calling him to come and play.
Now aged fifteen, Shane’s body
was in full-on growing mode and
it wasn’t long before his genetics
seized the opportunity to make
use of the iron. The lifting sent
that all important signal to his
brain, and the muscle grew.
“At that age, I was eating
anything and everything,” he
says. “No matter how rubbish my
food was, junk still grew chunk.”
It wasn’t long before the great
gains he had achieved made him
pay the price in other ways.
“As I grew and gained muscle,
I became wider and slower in the
pool,” he says. “My swimming
days were looking fateful.”

The Inspiration Was

Always There
At this point, Shane noticed that
weight training was something he
had a profound passion for.
Having watched action stars like
Bruce Lee, Stallone and Arnie
with his father, his mind was
moulded to believe that was how
a man should look.

16 FLEX | MARCH 2019

 I remember
looking at guys
like Bruce Lee
and thinking
how I wanted
muscle like that

MARCH 2019 | FLEX 17

 I thought ‘F#@king hell’,” he says.
“I couldn’t believe it was possible to grow
into such a monster.” Seeing such an
iconic legend of the bodybuilding world
sparked an internal fire for Shane to push
harder to create his own unforgettable
physique. And whilst Ronnie was
enormous motivation to strive for bigger
goals, it wasn’t until he started to
research him that Shane uncovered
more inspirational legends.
“I was trawling through YouTube and
came across guys like Bob Paris and
Shawn Ray,” he says. “I wanted to look
like them too. It was the narrow waist
and wide shoulders that appealed to me.”

Forced to Change
At the age of nineteen, life changed
considerably for Shane.
“I became a dad, I had no job and was
trying to train to live my dream,” he says.
“My mum was paying for everything.
Something had to change, so I did.”
Wanting to support the mother of his child
was a difficult time, studying and then
coming back to do dad duties broadened
his priorities considerably.
“Academically I’m no genius,” he says.
“I had to take any job that paid enough
money to support my baby boy and allow
me to still train.” At this point, reality hit.
Shane didn’t want to be the young guy on
the street getting into trouble anymore.
“I remember looking at guys like Bruce
Lee and thinking how I wanted muscle
like that, but ten times bigger,” he says.
“I wanted to be ripped, but huge at the
same time.”
One day, Shane received a DVD of
Ronnie Coleman from a friend. This gift
changed his life forever.
“I saw the beast that was Big Ron and

18 FLEX | MARCH 2019

I had to take
any job that
paid enough
money to
support my
baby boy and
allow me to
still train
He knew that if he was going to become
any sort of decent role model for his boy,
it was the gym that would keep him on the
right path. The changed paid off and his
son Tyler, now eight, is an avid kick boxer.
After years of competing and tweaking
his diet, Shane learned how his body
responds to certain patterns and that
has taken him from winning shows at
a young age to becoming a respected
classic bodybuilder and a force to be
reckoned with.
MEAL 1:
Bodyweight 88kg = 193.6pounds REST DAYS = 2800 100ml orange juice
PUSH = 3572 200g steak
Protein needed per lb of
bodyweight at BACK & LEGS = 4344 2x eggs
1.5g per 1lb of bodyweight = 290g / 1160kcal Shot apple cider vinegar 25g crunch linseed (Crownfield)
5g glutamine Protein 50g/carbs 10g/fat 30g
Carbs Needed on Specific Days Ginger
Rest day- MEAL 2:
1g per 1lb of bodyweight = 193g / 772kcal Smoothie 250g turkey/chicken
Push days- Spinach/carrot/cucumber/strawberries/ 100g white rice
2g per 1lb of bodyweight = 386g / 1544kcal beetroot/kale/celery/blueberries/grapes 200g green veg
Back & Legs Day- for a treat when needed 10g coconut oil
3g per 1lb of bodyweight = 579g / 2316kcal Protein 50g/carbs 80g/fat 13g
Cheat meals
Fats Sushi/ burgers chips & 2 x cookies when needed MEAL 3:
96.5grams /868 250g turkey/chicken
REST DAY 100g white rice
200g green veg
100ml orange juice
Protein 50g/carbs 90g/fat 3g

MEAL 4:
Same as 3
Protein 50g/carbs 90g/fat 3g

MEAL 5:
2x ISO PROTEIN
25g crunch linseed (Crownfield)
Protein 50g/carbs 4g/fat 10g

MEAL 6:
250g salmon
200g green veg
Protein 50g/carbs 10g/fat 32g

PUSH DAY
MEAL 1:
100ml orange juice
200g steak
2x eggs
25g crunch linseed (Crownfield)
Protein 50g/carbs 10g/fat 30

MARCH 2019 | FLEX 19

 MEAL 2 : (pre-workout)
250g turkey/chicken
100g white rice
200g green veg
10g coconut oil
Protein 50g/carbs 80g/fat 13g

MEAL 3 : (post workout)

250g turkey/chicken
100g white rice
2x bagel
200g green veg
100ml orange juice
Protein 50g/carbs 190g/fat 3g

MEAL 4:
Same as 3 just with out the bagel
Protein 50g/carbs 90g/fat 3g

MEAL 5:
2x ISO PROTEIN
100g oats
25g crunch linseed (Crownfield)
Protein 50g/carbs 63.9g/fat 10g

MEAL 6:
250g salmon
100g white rice
200g green veg
Protein 50g/carbs 10g/fat 32g

The Classic Routine

Monday - Quads & Abs
Leg Curl activation work 2x15reps

MEAL 2 : (pre workout)

250g turkey/chicken
100g white rice
200g green veg
10g coconut oil
Protein 50g/carbs 80g/fat 13g

MEAL 3 : (post workout)

250g turkey/chicken
100g white rice
1x bagel
200g green veg
100ml orange juice
Protein 50g/carbs 140g/fat 3g

MEAL 4:
Same as 3 without the bagel
Protein 50g/carbs 90g/fat 3g

MEAL 5:
2x ISO PROTEIN
100g oats
25g crunch linseed (Crownfield)
Protein 50g/carbs 63.9g/fat 10g

MEAL 6:
250g salmon
200g green veg
Protein 50g/carbs 10g/fat 32g

BACK AND LEGS

MEAL 1:
100ml orange juice
200g steak
2x eggs
25g crunch linseed (Crownfield)
Protein 50g/carbs 10g/fat 30g

20 FLEX | MARCH 2019

 Pullovers
3 x 15

Single Arm Row

2 x warm up
2x8

Rack Deadlifts
2 x warm up
2 x 10

Dumbbell Shrugs
2 x warm up
2 x 12-15

Preacher Curl
2 x warm up
2 x 12

Side Cable Curl (outer head)

2 x warm up
2 x 15 last 5 reps hold for 1 second

Cable Crunch
3 x 12
Leg Extension Rear Delt Fly
2 x 20reps (after first 10 reps 1 second 2 x warm up
Friday – Rest (roll out muscle knots)
hold at top of movement) 2 x 12
2 x 10-12
Saturday – Hams/Glutes & Calves
Side Lateral Super Set with
Single Ham Curl
Adductor Machine Upright Row
2 x warm up
2 x 10-15 (wide grip going no further than chest)
2 x 12-15
3 x 10-15 (3rd set make a drop set 2 x till 1 x warm up
failure) 2 x 10
Leg Curl Seated
2 x warm up
Wide Stance Leg Press (with bands) Tricep Extension (rope)
2 x 10
2 x warm up sets 1 x warm up
1 x 30 -10 reps half way/10 reps 2nd half
3 x 12-15 (slow though all sets, last set 2 x 10-12
way/10 reps full range
hold 1 second at bottom of movement )
Bicep Dumbbell Curl SS with Barbell
RDL
Sissy Squat on Hack 1 x warm up
2 x warm up
2 x 20 2 x 10
2 x 15-20
2 x 15
Overhead Press SS with
Belted Squat Machine Wide Stance
Walking Lunges Weighted Dips
2 x warm up
(added weight if possible) 1 x warm up
2 x 15-20
2 x 24 steps small steps 2 x 10
Walking Lunges
Single Leg Press with Bands Standing Calf Raise Machine
24 steps small
(short range of motion) 2 x 15
24 step moderate
3 x 15
24 step long
Seated Calf Raise
Cable Rope Crunches 3 x 12
Glute Bridge
3 x 12
2 x warm up
Wednesday - Rest (roll out muscle
2 x 12-15
Roman Chair Leg Raises knots)
3 x 15
Seated Toe Press
Thursday – Pull & Abs
1 x warm up
Tuesday - Push & Calves
3 x 15
Incline Chest Press Machine Chin Ups
2 x warm up 2 x 10 wide
Donkey Calf Raises
2 x 8-10 2 x 10 narrow
1 x warm up
2 x 10 underhand
3 x 15
Flat Dumbbell Press
2 x warm up Bent Over Row (over hand)
Sunday – Rest
2 x 8-10 2 x warm up
(roll out muscle knots)
2 x 8-10
Chest Fly
1 x warm up
Contact: Shane: @shane_cullen_ifbbpro
2 x 10-12
Sponsors: Glen Brereton – gym owner of (The Gym Monasterevin)
Instagram: @thegymmonasterevin
Shoulder Press Smith- Seated
Ricky Thomas – owner of hulk supplements www.hulksupplements.com /
2 x warm up
Instagram: @hulksupplements
2 x 8-10
Will Donohoe – owner of neuro pain clinic Instagram: @neuro_pain_clinic

MARCH 2019 | FLEX 21

CARDILLO
BODYBUILDING HISTORY
W
/// BY DARREN NICHOLHURST @DAZ_THE_BULL /// PHOTOGRAPHS BY THIDA WORKMAN e all remember that
momentous day we
first set foot in the
gym... that
overwhelming feeling of being small
prey walking into the jungle and
squaring up to hungry predators.

Many years ago, gyms were very different.

A beginner wouldn’t go out and buy all the
training gear he needed BEFORE he went
to the gym- it was unheard of. Many months
would pass before he felt brave enough to
buy a vest and belt and wear it in the gym.
If he did, others would ridicule him for not
being experienced enough to warrant
wearing those types of accessories.
Things have come a long way since then.
Social media has spread the gym culture like
a fitness pandemic, everyone is now kicking
ass in the gym, and not only that, they are
also wearing what they deem to be the
correct style for the genre of fitness they
follow. Long gone are the days of the saying,
“all the gear, no idea”.
There aren’t many people in the sport and
fitness industries who have been styling and
supporting the market from the very
beginning, when bodybuilding first became
mainstream globally. Talking from my own
experience and having watched many come
and go, it appears that only the genuine,
loyal and fan caring few are the ones who’ve
survived.

22 FLEX | MARCH 2019

PHOTO C R E DI TS: C H A R L E S LOW T H I A N (2)
Am I Good Enough?
Am I good enough? That was the first
question I asked myself when I saw the
legend Dorian Yates wearing a Cardillo
weightbelt. I remember rifling though the
pages of FLEX magazine over and over again,
seeing every top mass monster wearing
a personalised belt.
Surely these were only for the pros?
So, I made it my mission to get myself my
own special Cardillo belt, at any cost.
24 FLEX | MARCH 2019
Many years passed before I could afford
a Cardillo, or indeed knew where to buy one.
One day, after seeing them featured in FLEX
mag, as “the next big thing”, I emailed
Cardillo in Boston, USA. I didn’t expect to
get a reply, but not only only did I receive
one promptly, the founder Steve Cardillo
messaged me personally. The rest is history,
from saving my belt from a burning car, to
presenting Dorian Yates with a special Mr.
Olympia edition belt on behalf of Cardillo.
In the Beginning
I had the chance to catch up with Steve and
hear a little of his story.
“I played as a hockey goalie at a high
level when I was growing up,” says Steve.
“I then began lifting to aid me in becoming
a better hockey player. I had a natural
talent for powerlifting and I was being paid
for four years to train, which allowed me to
continually improve.”
It was at this point when a revelation hit…
“I realised that every time I bent down to
do a lift, the belt I was using tore my skin,”
recalls Steve. “So, I decided to design a belt
that would fit perfectly- almost like a
second skin.”
Steve sourced the best manufacturer of
leather goods in order to produce the softest
support any lifter could wish for. It wasn’t
long before Cardillo became the most
sought-after brand of belt on the market.
Whilst the momentum was growing,
increasing popularity among the greats was
becoming inevitable.
“I started to supply a few of the top
wrestlers in the world such as Hulk Hogan,
then before I knew it, I was supplying all of
them,” says Steve. “It was then I became
noticed in the bodybuilding world.”
Although many top athletes such as
Dorian Yates and Lee Haney were sponsored
by other belt companies, they all went to
Cardillo for one of Steve’s belts. In fact,
every Olympian since 1992 has one of his
belts! Having taken the bodybuilding world
by storm, Cardillo began strapping up the
best of the best in football and baseball.
Steve’s success appeared to have no end.
“It definitely wasn’t a matter of luck,”
says Steve. “I consistently gave belts to the
greatest athletes and that’s how we gained
momentum. I have to say though, to this day,
giving Michael Jordan a belt was the
greatest gift I’ve ever given. He later
released a book and in that book were
images of Michael training with the belt. This
exposure took the brand to another level.
PHOTO CREDITS: PER BERNAL
What Makes A Pro?
What really makes a pro feel like a pro?
Can fashion and accessories alter the
mindset to do so?
“I’ve been told so many times by many pro
athletes, not only just bodybuilders, that
 they waited to turn professional before
getting one of my belts,” says Steve. “It’s as
if once you’re a pro it’s time to recognise
your achievement and to do that you have
the right to wear the belt.”
Over the years, bodybuilding has influ-
enced the world far more than many of us
care to note. There are obvious names such
as Arnold and the Weider brothers who
brought muscle to the forefront, but now
bodybuilding is reaching a surprising
audience. Reality stars like the Kardashians
and hall of famers are among the influenc-
ers who wear Cardillo. Without their
followers even knowing it, they have bought
into something that originated from us
lifters.
There, aren’t many brands that have been
around for as long as Cardillo. Most have
come and gone and with the trends changing
all the time and the sport growing in many
different areas, who knows what is going to
pop up next? learn from them. Could you be next? challenge. I promise you, that’s a workout
We are damn sure of one thing though, and If you would like to learn to train with a that any hardcore trainer would struggle
that is that Steve Cardillo’s brand is going to difference, take a look at Steve’s Instagram to smash! Give it a go if you think you’re
be supporting future stars as we watch and page and try his water bucket training tough enough.
P H O T O C R E D I T S : T H I DA WO R K M A N ( 2 )

MARCH 2019 | FLEX 25

PETER MASS
MOLNAR
W
HEN PETER WAS A
young boy, his mother
Hungarian born Peter Molnar
was forced to split knows resilience.
from his father due
to the devastating effects of
Exclusively for FLEX, he shares
alcoholism. The brave move left his tumultuous rags-to-riches
the pair with very little money and
a very meagre start to their new rise to Bodybuilding stardom.
lives together.
///BY DARREN NICHOLHURST @DAZ_THE_BULL
“I was that child who only ever had one pair of /// PHOTOGRAPHS BY @OSKARBORALPHOTOGRAPHY
shoes,” Peter reflects. “If it was my birthday,
I would get a new pair and
I had to make them last until the following
year. I didn’t even have a pair of training shoes.
At school, this caused peer pressure. The
other kids used to flaunt their expensive
branded clothing and mock me. I just had
to walk away and tried not to listen.
“Although Mum couldn’t give me much
money, she gave me love and that is
what has helped me to understand the
importance of love in everything I do
to this day.”
Peter knew that if he allowed anger to drive
him, he would grow into a future that wouldn’t
have room for happiness. He also knew that if
you do something with your heart, you will be
successful. Peter vowed that one-day passion
would give him success, because he would
love what he chose to do with his life.
“I was given an opportunity to be very rich
and successful,” recalls Peter. “My friend
started a very good business which made
a lot of money and he wanted my help, but
I felt that if I worked in an office, it would kill
me inside.”
Peter passed up on the generous lifeline
offered by his friend as it conflicted with his
ultimate life goal- all Peter ever wanted was
to become a world champion bodybuilder.
“I remember seeing Arnold as a kid and
I just believed he was born like that,”
laughs Peter.
It was his friend who first took him to the
gym, but in true beginner fashion all they
trained was chest and arms.
“I used to see Arnold in the movies,”
he says. “All I wanted was to look like him;
I believed every guy should!”

26 FLEX | MARCH 2019

MARCH 2019 | FLEX 27
 Within just a couple of months,
Peter grew exponentially, so much so,
that his friends accused him of taking
drugs.
“It was laughable because there was
no way I could I afford drugs,” chuckles
Peter. “I was only getting
20 euros a month and I was spending
18 of that on my gym fees!”
For two years, Peter fuelled his
training with sandwiches, school
lunches and perhaps some chicken
at the weekend if he was lucky enough
to afford it. But despite the lack of
adequate nutrition, his body was
responding well to the weights and the
new reclusive lifestyle he was forging
in the name of greatness.
Peter was bullied in the gym and
became known as ‘Fly’. The other lads
would take his towel off the equipment
and throw it on the floor and say,
“you’re finished here.” Little did they
know that ‘Fly’ would soon become one
of the most revered bodybuilders ever
to come out of Hungary.
Peter didn’t pay any attention to their
comments, he just worked harder and
harder. Finally, one day, the owner of
the gym asked him to take off his
hoodie.
“He asked me to perform quarter
turns in front of him” says Peter, “ he
enquired whether I wanted to become a
bodybuilder. I thought he and his friend
were making fun of me at first, but it
turned out they were being genuinely
helpful and supportive. They offered
me free training and help. The only
condition was I’d agree to compete and
represent their gym on stage.”
Peter’s first contest was an open
class. Having never competed before,
he felt incredibly insecure and the
37-strong line up didn’t help his
nerves. However, despite the large
number of competitors, he took
7th place and later that year placed
2nd as a Junior.
After many years of competing,
growing and winning, Peter’s true love
for the sport continues to grow.
“I was touched by a gym owner who
sold his house and car in order to open
his business and now has opened four,”
says Peter. “This spurred me on to
open my own gym to help others reach
their true potential. Having the gym
compliments my lifestyle and has
allowed me to focus on my training. My
stage presence and physique continues
to improve.” FLEX
Instagram: @petermolnarofficial

28 FLEX | MARCH 2019

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BACK TO BASICS
A New Angle
This month, we’re delivering a biceps workout that
sparks growth by relying on the power of angles.
YOUR BICEPS ARE an easy
muscle to train—the formula
for size being curls, curls, and
a lot more curls. That doesn’t
mean, however, that you should
aimlessly meander through a
30 FLEX | MARCH 2019
half-arsed biceps routine thinking
that’ll do the trick. It won’t.
Take the workout on these
following pages as a prime
example. Short? Yes. Simple?
You bet. But by utilising intensity
Dumbbell
Preacher Curl
Extend your arm against
a preacher pad, holding
a dumbbell. Perform a
full-range-of-motion curl,
squeezing your biceps at the
top. On the last set, do 21s:
The first 7 reps are for the
top half only, the next 7 are
for the bottom half, and the
final 7 are full reps.
F R O M L E F T : P E R B E R N A L ; P AV E L Y T H J A L L
techniques, like dropsets and
21s, and high and low angles,
you’re able to effectively thrash
the muscle fibres while keeping
things interesting. What more
could you want?
 BY FLEX EDITORS

TRAINING

BACK TO BASICS: BICEPS

EXER CISE S ETS REPS

Dumbbell 3 10–12,
Preacher Curl* 10–12,
21
Incline 3 10–12
Dumbbell Curl**
Standing 3 10–12,
Barbell Curl*** 10–12,
8/8/8
High-cable 2 15–18
Curl****
*On the last set, do 7 reps in the top
half of ROM, 7 reps in the bottom
half of ROM, and 7 full-ROM reps.
**On the last set, do 2 dropsets of
4 to 5 reps each, using a small
increment for each drop.
***On the last set, do 8 reps with
a wide grip, 8 reps with a standard
grip, and 8 reps with a narrow grip.
****On the last set, superset with
standing barbell curls, doing 6 to 8
reps on the latter exercise.

Standing
Barbell Curl
Stand holding a barbell
with a shoulder-width grip,
arms extended, and knees
slightly bent. Keeping your
elbows at your sides, bend
them to curl the weight as
high as you can. Squeeze
your biceps for a count at
the top, then slowly return
the bar to the start position.
On your last working set,
drop the weight by about
50% and perform the first
8 reps with a grip outside
shoulder-width, the next
8 with the standard grip
used for the first 2 working
sets, and the last 8 with a
grip inside shoulder-width.
If your gym has the bar
for it, experiment with a
neutral grip.

MARCH 2019 | FLEX 31

 High-cable Curl
Attach handles to high
pulleys on either side of a
cable-crossover station.
Stand in the middle of the
station, grab the handles,
and begin with your arms
extended to the sides to
form a T. Keeping your body
and upper arms still, bend
both elbows to curl the
handles toward your head
as far as possible. Squeeze
for a count at the top, then
return to the start position.

I A N S PA N I E R

32 FLEX | MARCH 2019

Incline
Dumbbell Curl
Adjust an incline bench
to 45 to 60 degrees and
lie face-up on it. Hold a pair
of dumbbells with arms
hanging straight down and
palms forward. Curl the
dumbbells toward your
shoulders. Squeeze hard
at the top before returning
to the start.

MARCH 2019 | FLEX 33

 BY MICHAEL BERG

What was your

reaction to
breaking into
the Olympia
top five?
It motivates
me a little
bit more to
zone in and
realise
the possibility
of being Olympia
champion is still
within reach.

Did you make any

changes going
into that show?
The big change was the year
before that, going to [Oxygen
Gym in] Kuwait and working with
coach Abdullah [Al Otaibi]. I first
BRANDON ran into him backstage at the 2016
CURRY
Birth Date: Olympia. He told me he thought
19th Oct., 1982 that he could help make me top six
Height: 5'8" in the world.
Contest Weight:
115kg
Residence: What are you focused
Nashville, Tennessee on this off-season?
Instagram: My focus will be the same
@brandon__curry
Website: as always, trying to make sure my
brandoncurry upper body isn’t dominating my
allaccess.com lower. I’m also working on my quad
sweep and frontal thickness and
bringing my glutes in thicker—
I want more meat for what I call
the “Ronnie effect” [after eight-time
Mr. O Ronnie Coleman].

The Drive for In 2016, Mr. O emcee

Bob Cicherillo asked

(Top) Five
you about entering
the 212 class, and you said
you would. Yet you never did.
Why?
I was thinking, “Oh, I don’t want
How “mental stubbornness” fuelled Brandon Curry’s road to to go back and forth with this
dude, but it’s nonsense.”
fifth place in the 2018 Mr. Olympia. So I said I’d consider it, and
everyone thought that was my
plan, but it wasn’t. Next year,
IN 2015 AND 2016, BRANDON CURRY faced plenty of doubters. The I came back and finished top 10
Nashville, Tennessee, native competed in 17 IFBB Pro League contests over at the Olympia [after not placing
that span, winning just one, the 2017 Toronto Pro. Still, he finished outside in 2016].
the top 15 in both of those Mr. Olympias, a far cry from the promising eighth
he snagged in his 2011 O debut. So 2016 proved to be
Murmurs circulated that Curry should consider shedding some of his a turning point?
255 contest pounds and try his hand at 212. So, when he came roaring back I think that was a
in 2017, winning three shows while taking eighth in the Olympia, then defining year, showing my mental
PER BERNAL

crashed the Olympia top five in 2018, the redemption story was nearly stubbornness. No matter what
complete. people were saying, I just kept
Here’s how the 36-year-old faced down his critics. pushing toward my goals.

34 FLEX | MARCH 2019

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 Tweaks
TO
Become
A
Freak
CHEST EDITION
Five twists on classic chest
moves to help you add
monstrous size to your pectorals.
BY ERIC “MERLIN” BROSER
// P H O T O G R A P H S B Y E D G A R A R T I G A

36 MUSCLE & FITNESS / MARCH 2018

 NPC CLASSIC
PHYSIQUE
COMPETITOR

REGINALD
LIGGON
AGE: 23
HEIGHT: 6'
WEIGHT: 95kg
RESIDENCE:
Long Island, New York
INSTAGRAM:
@black_413_hercules
W
Wintertime or summertime,
your chest is the centrepiece of
your physique, the first muscle
that people notice when you walk
into a room—shirtless or jumper-
covered. It’s so popular to train
among gym rats, in fact, that
Monday has long been unofficially
known as international chest day.
Which means, by now, you’ve
probably exhausted every press
and fly variation out there in
pursuit of Herculean pectorals.
Luckily for you, I’m doling out five
chest moves that you’ve likely
never heard of before, all of which
stimulate your pecs in new ways.
Read up and give them a try—you
won’t be sorry.

THE MOVEMENT:
Smith Machine Bench Press
THE TWEAK:
Lower bar to neck.
THE EXECUTION:
Set a flat bench inside a Smith
machine. Lie down so your
neck is under the bar and grasp
it with a shoulder-width grip.
Lower the bar under control so
it’s between your clavicle
bones and Adam’s apple. Push
bar back up to just before
lockout. The elbows should
be perpendicular to your
torso while both lowering
and pressing.
THE RESULT:
This unique angle provides
a deeper stretch to your pecs
and also targets more of the
upper pecs.

38 FLEX | MARCH 2019

MARCH 2019 | FLEX 39
 THE MOVEMENT:
Machine Chest Press
THE TWEAK:
Sit sideways in the machine.
THE EXECUTION:
Sit sideways in any seated chest
press machine so that your rear
delt and lat are making contact
with the pad for a better range of
motion.
Lean back slightly, which
will help you extend to full
lockout, and push the weight
up. Make sure to squeeze
the chest hard at the top of
the movement at least 1 to
2 seconds.
THE RESULT:
The unique positioning of the
torso allows for an extremely
intense contraction and will
produce significant soreness
where the pec ties into the
sternum.

40 FLEX | MARCH 2019

 With your
upper back
against the
pad, brace
your entire
body and
then press
the weight.

THE MOVEMENT:
Machine Chest Press
THE TWEAK:
Rest only your upper back
on back support.
THE EXECUTION:
Sit on a seated chest press
machine and slide your rear
end forward to the end of the
seat and allow your upper
back to rest against the
support pad. Place your feet
out in front of you, making
sure you are locked in
position and fully stabilised.
Then press the handles
forward until your pecs
contract.
THE RESULT:
The position of your torso
will shift the emphasis
(even more so) onto the
lower pecs, helping you
better sculpt and define
your lower chest.

MARCH 2019 | FLEX 41

THE MOVEMENT:
Low-cable Fly
THE TWEAK:
Performing on a high
incline.
THE EXECUTION:
Set an incline bench (angled
to about 75 degrees) in the
middle of an adjustable
cable-crossover station, with
cables attached low. Lie
42 FLEX | MARCH 2019
back on the incline bench
and grasp the handles with
palms up. With a slight bend
in the elbows, perform a
fly until your hands are up
high enough that you feel
a contraction in your chest.
Hold this position for 1 to 2
seconds.
THE RESULT:
This movement is a hybrid
of a low-cable crossover and
an incline cable fly, providing
a novel stimulus for the
chest. This variation will
allow for a better stretch,
doing more overall damage
to your muscle fibres.
THE MOVEMENT:
Smith Machine Bench Press
THE TWEAK:
Use an underhand grip.
THE EXECUTION:
Lie on a flat bench positioned
in a Smith machine so that
when you lower the bar,
it makes contact with your
nipples. Grip bar with a
reverse grip and then lower
the bar to your chest. Press
it back up just before lockout.
Do not tuck the elbows
into the body during this
movement, but instead allow
them to take their natural
path.
THE RESULT:
This exercise has been shown
by an EMG (electromyogra-
phy)—a machine used to
measure muscle activation—
to stimulate the upper pecs
to a greater degree than the
standard incline press.
MARCH 2019 | FLEX 43
ANATOMY OF AN EXERCISE
Pull-up
It’s basic. It’s hard. But
guess what? It works.
Here’s your pull-up
primer.
The Move
THE BASIC
Pull-up
Start Position
Hanging from a pull-up bar,
shoulder blades relaxed.
l Grab a pull-up bar with a
shoulder-width grip and then
squeeze your shoulder
blades back and together.
l Once they’re tight, pull
yourself up, leading the pull
with your elbows and focusing
on your lats being engaged.
End Position
Chin at or over bar
level, back slightly arched.
l You don’t have to, but
holding the top position for
a second or two will increase
your lats’ time under tension.
l Don’t drop back into position;
instead, take your time to
increase your muscles’ tension,
then lower to a count of two.
44 FLEX | MARCH 2019
BY M&F EDITORS
PULLING
POWER
Three ways to enhance
your pull-up form.
1
DON’T BE SO STIFF.
Arching your back
enables the spine to
extend and allows your
thoracic region to open up.
This forces your shoulder
blades together and recruits
more of your upper back.
2
ENGAGE YOUR
LATS. Before you
begin, lower your
shoulders, raise your rib
cage, and elongate your
neck. This puts your body in
an advantageous position
that allows for better
muscle activation. Failing
to pre-engage the lats will
result in more help from
your arms and shoulders.
3
DO DEAD HANGS.
Lower yourself to a
dead-hang position—
arms fully extended—each
rep. Not doing so means
Where It Hits you’re doing half-rep pull-
LATS, BICEPS, ups, reducing your muscles’
time under tension. The
RHOMBOIDS dead hang is a reset that
WHEN TO DO IT: pre-engages your lats
Anytime during your before pulling. Add even
P AV E L Y T H J A L L
back workout more difficulty by including
HOW MUCH TO DO: a one-second pause at the
3–4 sets to failure bottom.
 En t e r B ody P ower Cent r a l
Wit n es s 6 U n m i s s a b l e Ex p e r i e nc e A r e a s t h a t w i l l b l ow yo u away
Fe atu rin g s t at e o f the ar t C a fe B a r s, D r i nk s a nd Food St a l l s

O N LY AT

1 0TH - 12TH MAY, 201 9 | N EC , B I RM I N G HA M , U K

WWW.BO DY P OW E R .CO M / F E AT U R E S
46 FLEX | MARCH 2019
1 PAKISTANI
ST
FIGURE PRO
SOPHIA
SAMMEE
You may remember experiencing
the dread of school sports day.
So did Sophia, especially as she
wasn’t brought up doing anything
fitness related.
The 33-year-old shares her
inspirational tale of being the
child who tried to wiggle out of
P.E., to becoming the first
Pakistani Figure Pro.
/// BY DARREN NICHOLHURST @DAZ_THE_BULL /// PHOTOGRAPHS BY HARPENDEN STUDIOS

MARCH 2019 | FLEX 47

 and her strength. I badly wanted to be like
her. I even tried to base my first competition
routines around her Olympian ones.”

The Bug Bites

Having made the decision to compete,
the bodybuilding bug bit Sophia… and it bit
hard! Her chosen path felt right.
“I remember looking at FLEX magazine
and seeing the most prestigious physiques
and just dreaming of what it would be like to
get there myself,” she says. “Not only did I
want to look great, but I wanted to be good
enough to feature in the magazine.”
Despite setting killer goals, Sophia admits
she wasn’t killing it in the gym.
“I must have been burning more muscle
than I was building,” she says. “My diet was
appalling. I never ate enough, lived on coffee
and believed I was super healthy. I was so
wrong.”
It wasn’t until 2015 that Sophia perfected
her diet and training regime. Always striving
to be a better version of herself, she now feels
as if she is a sponge for information, learning
every day from like-minded people and her
very supportive husband. Sophia believes that
it’s crucial to learn from the best and not just
follow some Instagram sensation who is
flavour of the month on social media.

“The opportunities simply weren’t there

for me,” begins Sophia. “As a child I was
chubby, and all the way through my teens
I remained curvy. At the age of 21 I joined the
gym, but refused to set foot into ‘the men’s
section’. All of my focus was on cardio,
which I alternated between the many pieces
of equipment.
“I thought skinny was
the way forward.”
Eventually, one day,
Sophia decided to be brave and ventured into
the weights area. Being the only female
there and having zero clue how to train, she
felt somewhat uncomfortable. Over the next
few years however, more and more of her
time was spent lifting. She researched the
various techniques and exercises for herself
and set solid goals based on the aspirational
physiques she saw through her research.
It was specifically Dana Linn Bailey who
became a huge inspiration to Sophia as she
developed her keen interest in bodybuilding.
“I thought Dana was phenomenal,”
she says. “I downloaded all her training
programmes and avidly watched her on
YouTube. I was fascinated by her muscles

48 FLEX | MARCH 2019

 a lot of freedom to an extent, as long as
I was happy they were happy. Coming from
a Pakistani background and getting into
weight training and competing was
not exactly run-of-the-mill within the
community though! My mum and dad were
baffled as to why I wanted to look so ripped.
They saw it as ‘masculine’. Plus, as a
competitor I would obviously be parading
around on stage in a bikini, so they were a
little against the idea at first.”
Thankfully, Sophia’s parents soon changed
their way of thinking when they saw the hard
work, passion and commitment she gave to
the sport.
“I took mum and dad to my first show and
they were literally blown away,” she says.
“Ever since then, they have encouraged
me every step of the way, even though they
hate my diet face! If a Pakistani girl who
grew up in East London can become an
IFBB Pro, so can you! I’d encourage more
Asians around the world that it is possible,
no matter who or what’s against you
to begin with.”

“The biggest piece of advice I can give is

to go at your own pace, but never cut
corners thinking your goal will come quicker,
because it won’t,” she says. “Secondly, don’t
run before you can walk, it can take years to
reach physique goals. Bodybuilding is a very
judgemental sport, so prepare to layer on a
thick skin and adopt a strong mind to absorb
criticism.”

Fortunately, childhood was relatively

easy for Sophia.
“When I was growing up, my parents were
liberal compared to most,” she says. “I had

MARCH 2019 | FLEX 49

THE PRO DIET
“When I’m prepping for a contest, I stick to basic food groups,”
PREP DIET EXAMPLE
says Sophia. “This means eating whole foods and cutting out MEAL 1 Intra-workout:
anything processed. I try to eat foods that have a high volume 6 egg whites, 1 whole BCAA’s
to calorie/carb ratio. This way I feel fuller while in a calorie egg, vegetables
deficit. I eat a lot of green vegetables as the fibre is essential MEAL 5
(Post-workout)
and I enjoy it. All my carbs are consumed around my training MEALS 2 & 3
so that I can utilise the fuel for my workouts and the recovery
150g turkey breast and 40g whey protein shake
phase. The rest of the meals are protein and fat based. Every 195g potato
time I’ve prepped, my body has responded differently. Now, no
vegetables
plan is ever the same.”
MEAL 4 MEAL 6
“Leading up to a show, my diet can change daily. It all (Pre-workout) 100g lean 5% mince,
depends on how I’m looking. I’m very strict with what I eat and 70g cod 150g white potato,
I know my body well enough to know what affects certain 150g white potato vegetables
foods have on me.”

50 FLEX | MARCH 2019

 THE
WORKOUT
APPROACH
“I try to hit my weaker body parts that I want
to improve 2-3 times a week and the others
just once,” says Sophia. “I train all body parts
individually, as I train pretty much every day
and rest when my body tells me to. I know
for some, the push/pull method works
better, but I do what I feel is the best for my
growth. I’ll do pyramid sets, drop sets, sets
to failure and track reps/sets/weight as I
believe progressive overload helps to grow
muscle. I also do a lot of volume training and
like to mix significant compounds with
smaller isolation exercises to bring out the
detail. I still do cardio with a mixture of HIIT
to make sure my bodyweight doesn’t
fluctuate too much and for general good
health and stamina.”

MARCH 2019 | FLEX 51

SOPHIA’S ROUTINE (Not including warm-up sets)
MONDAY: SHOULDERS Box squats Flat chest press machine
3 SETS, 10-12 REPS (increase the weight, 3 SETS, 10-12 REPS
Shoulder press
3 working sets, then drop set)
4 SETS , 10-12 REPS (1st set, lightweight.
Incline machine
The last set is the heaviest weight, rep range
Barbell reverse lunges 3 SETS, 10-12 REPS
8-10 with a drop set to failure)
4 SETS, 12-15 REPS
Dumbbell pullovers, superset with
Dumbbell lateral raises
Sissy squats, leg extensions & walking dumbbell incline flies
4 SETS, 15-20 REPS (decreasing weight/
lunges 3 SETS, 12-15 REPS
increasing rep range per set)
4 SETS, 15-20 REPS
Cable bicep curls (straight bar)
Dumbbell Arnold presses/superset
3 SETS OF 21’S (7 reps, bottom half)
4 SETS, 10-12 REPS WEDNESDAY: BACK 7 REPS FULL RANGE, 7 REPS TOP HALVE.
Bent over fly cable pulls/superset Rack pulls change the order each set and feel the intent
3 SETS, 8-10 REPS burn)
Dumbbell front raises, and dumbbell (increasing weight, decreasing reps)
side raises, alternate
Rope bicep curls, superset with triceps
3 SETS, 15-20 REPS (burnout! use very light Barbell rows push-downs including the V bar
weights and feel the pump) 4 SETS, 10-12 REPS 3 SETS, 15-20 REPS

Single arm dumbbell rows

TUESDAY: QUADS Triceps cable kickbacks
4 SETS, 10-12 REPS 3 SETS, 15-20 REPS
Leg press
4 SETS, 12-15 REPS (feet together to
T-bar rows Tri-set: hammer curls,
focus on quads. Work your way up to your
4 SETS, 8-10 REPS E-Z bar curl & dumbbell curls
Heaviest weight and that’s when the
working sets start. The last set is a drop 3 SETS, 10-12 REPS (each set, change the
Wide grip lat pull-downs grip on EZ bar. Dumbbells should be
set to failure)
4 SETS, 12-15 REPS (last set drop set to a very lightweight, each arm in quick
failure) succession)
Hack squat
4 SETS, 10-12 REPS
THURSDAY: CHEST/TRICEPS/ FRIDAY: HAMSTRINGS/CALVES
Pendulum squat BICEPS Seated single leg hamstring curl machine
4 SETS, 10-12 REPS Incline dumbbell press
10 SETS 15-20 REPS (set 1 low weight 20
3 SETS, 10-12 REPS
each leg. Increase the weight and decrease the

52 FLEX | MARCH 2019

reps up to set 5, then 5 sets, increasing the Plate loaded row Leg press
reps and decreasing weight) 4 SETS, 12-15 REPS (I do single arm to feel 4 SETS, 15 REPS
the mind to muscle connection) (1 set = 5 narrow, 5 mid,
Stiff leg deadlifts 5 wide foot placing to hit all parts)
4 SETS, 10-12 REPS Close grip cable lat pull down
3 SETS, 10-15 REPS Goblet squats, superset with
Lying hamstring curls kettlebell swings
5 SETS, (1 SET = 10 HEAVY, 10 LIGHT) Straight bar cable pull-downs 3 SETS, 15 REPS
4 SETS, 15-20 REPS
Standing single leg curls Good mornings
4 SETS, 20 REPS (EACH LEG) Cardio: stair climber or treadmill 3 SETS, 12-15 REPS
(HIIT)
Seated calf raises Adductor, superset with
4 SETS, 15- 20 REPS the abductor
SUNDAY: CARDIO/QUADS/GLUTES 3 SETS, 15-20 REPS
V-squat
SATURDAY: CARDIO/BACK 5 SETS, 10-20 REPS (Drop Set, 1st set 20 Machine glute kickbacks
Plate loaded front pull-down reps, then 15 reps, then 12 reps and 10 reps on 3 SETS, 12-15 EACH LEG
4 SETS, 8-12 REPS heaviest weight)

Instagram:
@fittgurlsoph
Email:
sophia_sammee@hotmail.com

0

Fit to Conquer
Just 21 years old, Bikini Olympia fourth-place finisher
Elisa Pecini has racked up a number of impressive contest
results already—but her health is the ultimate reward.
THESE DAYS, bikini
competitor Elisa Pecini
represents vibrant health and
strength whenever she takes
the IFBB Pro League stage. It’s
a testament to the battle the
21-year-old phenomenon fought
and won against a debilitating
and often deadly disease a few
short years ago.
From age 13 to 15, Pecini
suffered from anorexia
nervosa, starving
herself while her
body weight fell to
dangerous levels.
She resisted a
first round of
treatment that
lasted a year—
“I did not see how
much it made me
ill, and I wanted to
lose weight once more,
so I went against all the
instructions of the doctors who
helped me,” Pecini admits of
her regression. She dropped
to 81 pounds at 5'4".
At 15, it was decided during
a weekly doctor’s visit that
Pecini should be hospitalised
immediately. After a month of
ELISA
“ISA” PECINI
Birth Date: 20th Jan., 1997
Height: 5'5"
Contest Weight: 54kg
Residence: São Paulo, Brazil
Instagram: @isapecini
54 FLEX | MARCH 2019N E S S / DECEMBER 2018
BY MICHAEL BERG
WORKOUT
PECINI’S SHOULDER
WORKOUT
EXER CISE S ETS REPS
Standing Shoulder 7 12
Abduction
Seated Unilateral 3 12
Shoulder Abduction
Arnold Press 3 12
Dumbbell 3 12
Front Raise
Upright Row 3 12
Dumbbell 3 To
Crucifix Hold failure
Note: This is just a sample, as
Pecini constantly changes up her rou-
tines. She’ll hit delts twice per week in
two different ways.
intensive in-patient treatment,
she finally had an important
breakthrough. “I wanted to get
back to a healthy weight in a safe,
gradual way that wasn’t harmful,”
she says.
So Pecini got to work,
consistently hitting the gym and
developing healthy eating habits.
After eight months, she was
123 pounds. Empowered by her
transformation, she decided to
try her hand at competition.
“My debut was March 27, 2015,
in Rio de Janiero,” she recalls.
“The sensation was incredible,
being onstage despite being
very shy. My heart was racing.
I finished third, and when I got
offstage I wanted to do it again.”
She did, winning her pro card
at the age of 19 and moving
into the pro ranks, where she’s
already made major strides,
winning the MuscleContest
Brazil Pro Bikini and Pittsburgh
Pro Bikini titles in 2018 before
capping her year with a fourth-
place finish at the Bikini Olympia.
She’s also sharing her hard-
learned lessons from that prep
experience, coaching aspiring
athletes via her website, isa
pecini.com, while always keeping
her focus on what’s important:
her health. “To keep my
perspective,” she says, “I try to
remember every day the dreams
that I’ve conquered and those
that I still want to achieve.”
Photograph by Chris Nicoll
FLEX SUPPLEMENT
OF THE MONTH
Dorian Yates Pre-Workout
Blood and Guts
A blistering combination of ingredients designed to
maximise training performance and optimise mental cognition.
Formulated by none other than the 6 x Mr. O Champ himself,
Dorian Yates.
Blood and Guts fuses together powerful dosages of
performance-powerhouses including citrulline malate, arginine
AKG, and beta-alanine for huge muscle pumps, unparalleled
endurance and phenomenal strength increases.
Contains an array of stimulants to enhance mental cognition,
ensuring you’re as mentally prepared as you are physically
before attacking the weights room.
“I’ve always recognised the tremendous importance of
intensity and seriousness in the gym,” says Dorian.
“This new Blood & Guts formula fuses together all of the
ingredients needed to ‘get in the zone’ and prime your body,
mentally and physiologically, for gruelling workouts. Every
ingredient has been meticulously selected in order to ensure
there are no fillers and only the strongest possible ingredients
at the correct dosages are included in the product.
“I only wish it was around to power me through those hellish
sessions back in the day!”
Get your Blood and Guts now at www.dynutrition.com
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Discover the full range of Whey Protein, Whey Isolate, Fat
Burners, Pre-Workout, Mass Gainers, Creatine, HIT BCAAs,
and Glutamine at www.dynutrition.com/the-shadow-line
Instagram: @dynutrition
MARCH 2019 | FLEX 55
 What
the
Heck
Is a

.
.
.
 IFBB Pro League bodybuilder
Roelly Winklaar has been
called out for his bubble gut
in the past, but he brought
his waist in big-time—good
enough for third place at the
2018 Olympia.

Bubble Gut?
You’ve seen
them before on
bodybuilding
stages—large,
distended
stomachs.
But what causes
them and why do
they happen? FLEX
investigates.
BY ANDREW GUTMAN

MARCH 2019 | FLEX 57


“There’s no data; it’s all
anecdotal,” says Thomas
O’Connor, M.D., aka the
“Anabolic Doc,” who specialises
in patients seeking recovery
from anabolic steroid use.
However, O’Connor also says
that the bubble gut is a result
of drug use—specifically insulin
and human growth hormone
(HGH)—along with a high-
calorie, high-carb diet.
“It’s not steroids per se,”
O’Connor says. “Steroids were
used back in the ’70s, ’80s, and
’90s, and you didn’t see the
bubble guts. So what
happened? The bar rose.
Competitors all take in more
insulin [a substance used to
increase bulk, which can cause
bloating], HGH, and calories—
upwards of 10,000 calories a
day and 1,000 grams of
carbohydrates.”
As for how much is too much,
O’Connor says that competitors
can take more than 10 IUs
(international units) of HGH,
which is five to 10 times more
than the standard 1 to 2 IUs—
or less—prescribed at anti-aging
facilities.
A lot of spectators also refer
to the gut as “HGH belly,” a term
coined based on the notion that
HGH grows their innards,
pushing out the gut. This is only
partially true.
“It grows the mesentery, the
58 FLEX | MARCH 2019
ake a look at the past decade’s worth of
Olympia lineups, and you’ll notice that
competitors’ biceps and delts aren’t the only
body parts getting bigger—their guts are,
too. The condition is known as the “bubble
gut,” and top-tier competitors, even former
Olympia champs, have stepped onstage
sporting these bloated, engorged mid-
sections, begging us to ask—why the heck
do they happen?
gut tissue itself, and it grows increase the size of your internal
the muscles in your abdomen,” organs, which bloats the
says O’Connor, who stresses waistline,” Yates said. “So
that HGH by itself is not the I went and had a battery of tests
cause. where they actually measure
Dorian Yates, a six-time all of your internal organs,
Mr. Olympia (1992–97), and mine were all normal.”
addressed the issue in an “[Gut growth] is multi-
interview with Joe Rogan in July factorial,” O’Connor adds.
2017. “A lot of people think Those factors being: genetics,
growth hormone is going to increased calories, HGH and
insulin, and water retention,
which results from the absurd
carbohydrate intake.
OK, but not all
C H R I S L U N D ; C H R I S N I C O L L ; A RT Z E L L E R / F I T N E S S P U B L I C AT I O N S I N C . / C O U RT E S Y O F W E I D E R H E A LT H & F I T N E S S
competitors have
extreme guts—
O P E N E R : P E R B E R N A L ; C H R I S N I C O L L . T H I S PAG E : C H R I S N I C O L L . R I G H T PAG E , C L O C K W I S E F R O M T O P L E F T :
take this year’s
Mr. Olympia,
Shawn Rhoden,
as an example.
So how can one prevent
gut growth?
“It’s a dose-dependent
phenomenon,” O’Connor says.
“None of the classic physique
guys have bubble guts. They
may use a little HGH and
insulin, but they’re not getting
that big.”
Simply put: The more of
something you do, the greater
the effects will be, especially
when it involves too many
drugs, too much food, and too
many carbs—all in the pursuit
of more size.
Bubble guts have become an
unfortunate trend over the past
decade in bodybuilding. While HGH
is a contributing factor, excessive
calorie intake and insulin use are also
behind these distended stomachs.
 BY MICHAEL BERG

WORKOUT

Turn Up the WAGNER’S HIGH-

VOLUME QUAD
WORKOUT

Volume DIRECTIONS: Exercises

marked with the same number
are supersets and should be
performed back-to-back with
2018 Fitness Olympia top-five finisher no rest. Then rest 1 to 2
Bethany Wagner develops her spring-loaded minutes after each superset.

quads with a 90-minute, 30-set scorcher. EXER CISE SETS REPS

1A Leg 4 15
Extension
THERE’S A LOT of hype surrounding quick “10 minute” this or
1B Wide- 4 15
“15 minute” that, all geared toward people who claim not to have stance Leg
the time to hit the gym for any longer. Well, don’t try those excuses Press*
with IFBB Pro League fitness competitor 2A Single- 4 15
Bethany Wagner. Her quad workout checks leg Machine
a number of boxes—quick not being one Vertical
Press
of them. Below, she breaks down the
intricacies of her routine, which is 2B Dumbbell 4 15
Step-up
designed to condition her physique for the
rigours of fitness, a category that requires 3A Smith 4 15
competitors to undergo a Machine
Front Squat
demanding dance routine.
3B Smith 4 15
PRIME THE PUMP Machine
Back Squat
Wagner’s high-rep,
high-volume approach 4A Sideways 3 15
preps her quads for a Leg Press
gruelling two-minute- 4B Walking 3 15
long fitness routine, Dumbbell
but there’s another Lunge
benefit as well. “Higher- * Wagner wraps a fitness band
volume training pushes more around her knees, which engages the
blood and nutrients into the quadriceps as the legs press outward
against the elastic.
muscle during training,
kick-starting recovery,” she says.
“This has helped with my muscle
growth and maturity. I’ve been
doing high volume with all my
body parts for about two years sweep in the legs and glutes, while
now, and I’ve gotten leaner and also improving hamstring separation,”
more dense.” Wagner says.

DROP ZONE STIMULATE, DON’T

Wagner doesn’t have an ego, ANNIHILATE
stating, “If I can’t get to 15 reps, I’ll “I don’t believe you can train high
do a dropset, lowering the weight volume and go to failure on every set,”
and finishing the remainder of that Wagner is Wagner says. “I try not to train to
smart in her
set, and then the next set I’ll use approach, failure or past failure with intensity
rarely going techniques like forced reps. Instead,
that lower weight.” to failure to
help prevent I think keeping constant and controlled
CHRIS NICOLL

injury.
GAINS ON THE SIDE tension throughout every rep has
“The sideways leg press is a great given me good results and has helped
move for developing shape and prevent injuries.”

60 FLEX | MARCH 2019

 BY MICHAEL BERG

Widen Your
Shoulders
Whip up dominating delts with 2018 Fit World
Pro Classic Physique champ Dani Younan’s
eight-ingredient workout.

IF YOU’RE LOOKING for BACK BURNER

an out-of-the-box delt routine, While many people start their
don’t ask Dani Younan. The workout with a press, Younan
5’8”, 195-pound Californian’s gravitates to a rear-delt move. “For
impressive delt development some reason, it helps me get a
stems from his “basic is better overall pump, pushing blood
best” mantra. He’s amassed into the posterior delt right at the
two IFBB Pro League classic beginning,” he says. He’ll do one
physique wins and a sixth- warm-up set and then four sets of
place showing at the Arnold 12 to 15 reps before failure (on rear
Classic and Olympia. Here, he delts and all other exercises), “no
shares his once-a-week routine. matter how heavy I go,” he says.
It’s nothing special, but, after
totalling 32 working sets, it SPICING UP
does the damn job. THE RESULTS
Although he likes a straightforward,
SUBSTITUTIONS no-frills approach to his workouts,
ALLOWED Younan does employ a few intensity
Younan will sub in other similar techniques to push his delts to
moves for the ones listed below failure. “If I’m with a training partner,
as he sees fit. The main key is we always add forced reps to the
to do at least two exercises for end of a few sets, but if I’m alone I’ll
each head of the deltoid in each mainly pair exercises into supersets
workout to maximise the blood and do them until failure. I like doing
flow to the muscle. “I believe that at least every other workout or
this is how you get full, rounded whenever my energy levels are low,
It’s basic, shoulder development,” he since it shortens the length of the
but Younan
attacks his
says. workout.”
delts with
a ton of
volume.
YOUNAN’S SHOULDER WORKOUT
These are eight exercises Younan may choose, rearranging the order each time,
doing four sets of 12 to 15 reps, pyramiding up the weight set to set.
EXER CISE D ELT HEA DS TARGETED

Seated Dumbbell Press Anterior, Middle

Smith Machine Behind-the-neck Press Anterior, Middle

Reverse Pec Deck Flye Posterior

Reverse Cable Crossover Posterior

Dumbbell Lateral Raise Middle

Machine Lateral Raise Middle

CHRIS NICOLL

Barbell Upright Row Anterior, Middle

Dumbbell Front Raise Anterior

MARCH 2019 | FLEX 61

BUILD | SHRED | DIET | COMPETE
MASS
Lou Ferrigno
■ Best Physique:
1993 Olympia, 10th
■ Birth Date: 9th Nov., 1951
■ Height: 6'5"

10
■ Weight: 125kg*
THOUGH HE NEVER HOISTED
a Sandow, Lou Ferrigno got
perhaps the ultimate
bodybuilding ego boost when
he was cast as the Incredible
Hulk in 1977, allowing him to
portray a far more literal mass
monster on network television.
Unbelievably, Ferrigno retained
his mountain of muscle for
decades, leading to an
impressive comeback at the
1992 Olympia at the age of 41.
*Ferrigno was 147kg at the 1992
Mr. Olympia, where he placed 12th.
R A L P H D E H A A N /C O U RT E S Y O F W E I D E R H E A LT H & F I T N E S S
 The Top 10
MONSTERS
of All Time
Last month, we debuted a list of the most aesthetic
physiques from the Golden Era. This month, we’re
showing the big boys some love by ranking the
10 best mass monsters to ever step foot on the
Olympia stage. B Y M & F E D I T O R S

Jean-Pierre Fux
■ Best Physique: 1997
Olympia, 7th
■ Birth Date: 5th Nov., 1968

9
■ Height: 5'11"
■ Weight: 122kg
YOU NEEDED eye-popping
size just to get a whiff of the
Olympia stage during the
“mass monster” era, and
Switzerland’s Jean-Pierre Fux
had plenty of it to spare. He
placed in the top eight at the
’96 and ’97 Mr. O’s against an
absolutely stacked stage of
competitors and continued to
be a consistent force through
the early 2000s, until a freak
accident during a FLEX photo
CHRIS LUND

shoot cut his career short.

MARCH 2019 | FLEX 65

Paul Dillett
■ Best Physique:
1993 Arnold, 4th
■ Birth Date:
12th April, 1965
■ Height: 6'1"
■ Weight: 130kg

8
HAILING FROM north of
the US border, Paul Dillett
made his mark on the
scene during the early ’90s
with a mammoth frame
that was emblematic of a
bodybuilding generation
that seemingly grew wider
every year. In addition to
his size, which was almost
incomparable, he also stood
out onstage thanks to his
freakish vascularity that
just added to his unique
presence.

PER BERNAL

66 FLEX | MARCH 2019

 Markus Rühl
■ Best Physique:
2004 Olympia, 5th
■ Birth Date: 22nd Feb., 1972
■ Height: 5'10"
■ Weight: 129kg

7
Markus Rühl was never the judges’
favourite, but he was nothing if not
victorious in his quest to put on as
much mass as possible. The German
bodybuilder was a crowd-pleaser
over the course of his career, and
rightfully so. His 280-pound frame was
a sight to behold, and considering he
weighed around 120 pounds when he
first started lifting in his early 20s, his
mass and fifth-place finish at the 2004
Olympia are unbelievable feats.

Mamdouh
Elssbiay

■ Best Physique:
2017 Olympia, 2nd
■ Birth Date:
16th Sept., 1984
■ Height: 5'10"
■ Weight: 136kg
CHRIS LUND; PER BERNAL
6
his first Olympia in 2013
and consistently improved
until his fall to sixth place in
2018, when he showed up
at his biggest yet—too big,
it seemed, for the judges.
But now Ramy has teamed

up with legendary trainer

Big Ramy, the 2017 Olympia
runner-up, hits the stage at
300-plus pounds and is a
crowd favourite due to his
huge size. He competed in
Neil “Yoda” Hill, who works
with Flex Lewis and William
Bonac, so we’re excited to
see the package he’ll bring
to the next Mr. Olympia.

MARCH 2019 | FLEX 67

 Roelly
Winklaar
■ Best Physique:
2018 Olympia, 3rd
■ Birth Date: 22nd June, 1977

4
■ Height: 5'8"
■ Weight: 120kg
AT 120KG, Roelly
Winklaar has built
more lean meat
than just about any
other competitor.
His arms and delts
are arguably the

Nasser El biggest of all time,

and the rest of him

Sonbaty isn’t far behind.

The Beast, who
hails from the
■ Best Physique: Netherlands,
1997 Olympia, 2nd trains at Oxygen
Gym in Kuwait,
■ Birth Date: 15th Oct., 1965 with the goal

5
■ Height: 5'11" of “always trying
to get bigger.”
■ Weight: 127kg With a third-place
finish at the 2018
HE NEVER won an Olympia, but Nasser Olympia, and
El Sonbaty took to bodybuilding’s most the title of the
prestigious stage nine times between 1994 first-ever
and 2002 and gave Dorian Yates a run for People’s Champion,
his money at the 1997 Olympia, where he Winklaar isn’t too
placed second—an outcome that the majority far from the
of spectators disagreed with. Had they gone Sandow.
head-to-head today, Sonbaty most likely
would have been crowned the People’s
Champion.

Jay Cutler

3
C L O C KW I S E F ROM TOP R IG H T: K EV I N HORTON;

■ Best Physique: 2009 Olympia, 1st

being dethroned in 2008 by Dexter
■ Birth Date: 3rd Aug., 1973 Jackson, he proved those who said
he’d never win again dead wrong by
PER BERNAL; BILL COMSTOCK

■ Height: 5'9"
stepping onstage in 2009 in his best
■ Weight: 120kg conditioning to date at age 35. That
night, the former champ was once
■ 4x Mr. Olympia: 2006–07,
again the reigning champ and in the
2009–10
history books as the first Mr. Olympia
IN 2006, Jay Cutler finally toppled to regain the Sandow the year after
the king, Ronnie Coleman. And after losing it.
 Ronnie

1
Coleman
■ Best Physique:
RONNIE COLEMAN’S
2003 Olympia, 1st
ferocious workouts
■ Birth Date: contributed as much
13th May, 1964 to his legend as his
cartoonish size. The
■ Height: 5'11"
800-pound deadlifts and
■ Weight: 135kg squats and the bench
presses (whether done
■ 8x Mr. Olympia: with 500 pounds or
1998–2005 200-pound dumbbells)
were punctuated with his
signature catchphrases.
(“Yeah, buddy!”) The man
who started his career in
anonymity finished it as
an eight-time Mr. Olympia.
When he announced his
retirement in 2007, the
standing ovation from the
crowd was fitting for the
bodybuilder who is widely
considered the baddest of
all time.

Dorian Yates
Best Physique: 1995 Olympia, 1st
Birth Date: 19th April, 1962

2
Height: 5'10"
Weight: 122kg
6x Mr. Olympia: 1992–97

DORIAN YATES USHERED IN

a new era—the mass-monster era—
when he showed up at 257 ripped
pounds during the 1993 Olympia.
Each year, he continued to grow,
while sustaining conditioning so sharp
that he also coined the term “grainy.”
And that back. In each of his Olympia
wins, there were competitors who
could stand with him in front and side
C H R I S LU N D; ROB E RT R E I F F

poses, but any shot at an upset was

lost by the fourth and fifth mandatory
poses. Yates’ rear double biceps and
rear lat spread decimated lineups—
he was truly the first bodybuilder to
win contests from the back.

MARCH 2019 | FLEX 69

Know
Squat
If you want to really build
your legs, you’ll need the
squat in your arsenal.
Here’s your 101 guide to
mastering this worthwhile
wheel builder.
IF YOU’RE AVOIDING the squat
rack, it’s time to give that daydream
a rest. The squat is one of the most
revered choices in the exercise
catalogue because of its uncanny
ability to pack muscle onto your
wheels. Bodybuilding greats
(and squat scholars) eight-time
Mr. Olympia Ronnie Coleman and
two-time Arnold Classic winner
Kevin Levrone both swore by it as
the ultimate lower-body mass-
building movement.
In theory, it’s as primal as using a
bone for a toothbrush—you drape a
bar loaded with weight on your back,
crouch down, and explode up. Easier
said than done. Executing the squat
properly is anything but basic. Below,
we provide tips to maximise your
time under the bar. Get ready to fill
out your trouser legs!
70 FLEX | MARCH 2019
SQUAT COMMANDS
Follow these 10 tips to better your squat.
1
FIND YOUR FOOTING.
Positioning your feet
wide, as with a sumo squat, will
target the glutes and inner quads.
A narrow stance will focus on the
outer area of the legs and develop
more quad sweep.
2
HEAD IN THE GAME.
Never look down, because
glancing downward will flex
your cervical spine and put pressure
on the disks in your neck.
3
WATCH YOUR WEIGHT.
Do not trade form for
weight. A bunch of plates
jammed onto the bar might boost
your ego, but it won’t improve
your legs. Go lighter and perfect
the mechanics until your form is
sound.
4
GO LOWER. Descend
until your upper legs
are parallel to the
floor. Stopping short of that
position can detract from full
upper-leg development.
5
RAMP UP THE REPS. Most
moves fall into the eight-to-
12 range; however, the legs
PER BERNAL
respond well to higher reps, so don’t
hesitate to ramp it up to 15 reps if
you feel inclined.
 6
REST REMIX.
Two to three minutes
between sets should
be plenty of time to recover.
But, just as you do with reps,
mix it up. Shorter rest periods
of a minute or 30 seconds
will exhaust the muscle,
SQUATTING BY THE NUMBERS
allow for a larger build up of
lactic acid, and cause the
body to release more growth
23 million
The number of views Ronnie Coleman’s famous 800-pound-
hormone.
squat video has on YouTube.

7
WRAP IT UP. It’s
widely believed that
knee wraps prohibit
15–20 Percentage of strength lost when moving
from a shoulder-width stance to a
hip-width stance.
muscle activity, because of
the reliance on the wraps’
elasticity. But a study from
Armstrong Atlantic State
50 Percent increase in calories burned when performing
the squat compared with the leg press.
University in Savannah,
Georgia, shows that wraps do
not interfere with muscle
10–15
squatting.
Percent increase in strength when using
a weightlifting belt and knee wraps while
growth and may even allow
you to go heavier.
1,069 Pounds squatted by Ray Williams, in just

8
a belt and knee sleeves, in 2018 to set
BELT ONE OUT.
a world record.
Use a weight belt
when squatting up to
or exceeding 80% of your
one-rep max. An added
655 Pounds squatted by Franco Columbu, who
competed at around 185 pounds.
benefit of a belt: It can
further increase pressure in
the abdominal cavity for
23 Number of reps Tom Platz squatted with 525 pounds
in 1993.
better stabilisation of the
spine.

9
KNEES AND TOES.
You’ve heard it
before: Extending your
knees over your toes will
cause injury. Not necessarily.
One study shows that trying
to prevent this actually
placed more stress on the
lower back and that the
knees experienced less stress
when they did extend past
the toes.

10
PARTIAL
SQUATS.
Develop bigger
tear-drop muscles by
performing only the upper
half of the movement—
with heavier weight—as
this is when the muscle
PAV E L Y T H J A L L

receives most of the stress.

Do two or three sets
of these before moving
on to full squats.

MARCH 2019 | FLEX 71

 10TH-12TH MAY, 2019
NEC, BIRMINGHAM, UK

GREAT BRITAIN
MUSCLE SA L
> These protein-packed meals are a far cry from rabbit

C
food. Dig into them to satisfy taste buds and build mass
this winter. B Y M A T T H E W K A D E Y , R . D . / / / P H O T O G R A P H S B Y B R I A N K L U T C H
HANCES ARE YOU THINK OF SALADS AS SOMETHING
TO serve only during the sunnier months—and nothing more
than a sidekick to a hunk of meat. Well, you’re wrong on both
counts. If you prepare your salads with a little creativity and
smarts, they can be filling meals that help you pack on
muscle and shed fat this winter. The following six salads
bring together a host of underrated veggies, protein
heavyweights, and inspiring dressings. Whip them
up at home this season for major upgrades to your diet and
physique, not to mention your cooking skills.

STEAK AND PEAR SALAD

SERVES 4

With strips of seared steak, sweet roasted squash, fresh pears, and a
bold and creamy dressing, this salad won’t disappoint at dinnertime—
or anytime. The steak, squash, and dressing can all be prepared
ahead of time for a quick, protein-rich meal.

3 cups peeled and cubed 1. Preheat oven to 200°C and

butternut squash
4 tsp canola or grape-seed oil
1 tsp dried thyme
½ tsp salt, plus more for
steak
½ tsp black pepper, plus more
for steak
680g flank steak
¼ cup buttermilk
340g Gorgonzola cheese
1 tbsp cider vinegar
1 garlic clove, grated or finely
minced
8 cups spinach, ends trimmed
2 Bosc pears, sliced
¼ cup pecans
place a rimmed baking sheet
in oven as it heats. Toss
squash with 2 tsp oil, thyme,
¼ tsp salt, and ¼ tsp pepper.
Spread out on hot baking
sheet and roast for 35
minutes, or until squash
cubes are tender.
2. Season steak with salt and
pepper. Heat 2 tsp oil in a garlic, ¼ tsp salt, and ¼ tsp
skillet over medium-high heat. black pepper.
Place steak in skillet and cook 4. Divide spinach among
for 4 minutes per side for serving plates. Top with
medium-rare, or until desired squash, steak, pears, and
doneness. Remove steak from pecans. Drizzle on dressing.
skillet; let rest for 10 minutes
before thinly slicing against THE MACROS
the grain.
531 43g 38g 25g
3. Blend together buttermilk, CALORIES PROTEIN CARBS FAT
Gorgonzola, cider vinegar,

74 FLEX | MARCH 2019

LADS
MIX IT
UP
You can tweak this
salad in a number of
ways. Try substituting
sweet potato for squash,
blue cheese for
Gorgonzola, baby
kale for spinach,
and apples
for pears.

MARCH 2019 | FLEX 75


TURKEY KOHLRABI SLAW
SERVES 4
The dressing and sauerkraut lend this slaw a tasty tang, while the
turkey sausage guarantees your muscles are well fed. If you can’t find
kohlrabi, go with shredded celery root, parsnips, turnips, or broccoli.
2 tbsp plus 2 tsp canola or
grape-seed oil
680g turkey sausage
4 cups shredded red cabbage
1 medium kohlrabi, peeled and
shredded
2 large carrots, shredded
1 cup sauerkraut, drained
3 tbsp cider vinegar
2 tbsp honey
76 FLEX | MARCH 2019
2 tbsp prepared horseradish
1 tsp grainy Dijon mustard
½ tsp celery seeds
(optional)
¼ tsp black pepper
¼ cup dried tart cherries
¼ cup unsalted roasted
sunflower seeds
⅓ cup chopped parsley
BL ADE
RUNNER
Employ the shredding
blade of a food processor
to prepare your vegetables
in a flash. Don’t have a
food processor? Use
the large holes of
a box grater.
1. Heat 2 tsp oil in a pan over
medium-high heat. Add
sausage to pan and cook,
turning once, until an internal
temperature of 70°C is
reached, about 8 minutes. Let
sausage rest for 5 minutes,
then slice into ½-inch rounds.
2. In a large bowl, toss
together cabbage, kohlrabi,
carrots, and sauerkraut.
3. In a small bowl, whisk
together cider vinegar, honey,
horseradish, mustard, celery
seed (if using), and black
pepper. Slowly whisk in 2 tbsp
oil. Toss dressing with slaw.
4. Divide slaw among serving
plates and sprinkle on dried
cherries and sunflower seeds.
Top with slices of sausage.
Garnish with parsley.
THE MACROS
518 36g 35g 27g
CALORIES PROTEIN CARBS FAT
POTATO TROUT 4. Place trout on a separate
greased or parchment-paper-
black pepper. Slowly whisk
in olive oil.
SALAD lined baking sheet, skin-side 6. Divide potatoes, radicchio,
SERVES 4 down. Season with salt and trout, red peppers, and
pepper. Bake trout for 12 parsley among serving plates.
This monster salad has lots of minutes, or until just cooked Spoon on dressing and
terrific flavours and textures. through in the centre Let rest sprinkle on almonds.
The rainbow trout is a nutritional 5 minutes, then gently break
powerhouse—inexpensive, apart flesh into large chunks.
sustainable, and loaded with THE MACROS
5. In a small bowl, whisk
heart-healthy omega-3 fats. together lemon juice, capers, 496 40g 27g 26g
CALORIES PROTEIN CARBS FAT
mustard, ¼ tsp salt, and ¼ tsp
450g baby potatoes
1 tbsp canola oil
¾ tsp salt, plus more for trout
1 large head radicchio or
2 small heads, halved, cored,
and coarsely chopped
700g rainbow trout fillets
Juice of 1 lemon
1 tbsp capers, drained and
roughly chopped
2 tsp grainy mustard
¼ tsp black pepper, plus
more for trout
3 tbsp olive oil
1 cup sliced roasted red
peppers
1 cup coarsely chopped
parsley
¼ cup sliced almonds

1. Preheat oven to 200°C.

Place potatoes in a large
saucepan and add enough
water to cover by a couple of
inches. Bring to a boil and heat
until potatoes are slightly
tender. Drain; when cool
enough to handle, slice
potatoes in half.
2. Toss potatoes with 2 tsp
canola oil and ¼ tsp salt.
Spread potatoes out on a
rimmed baking sheet and
roast until tender and
crispy, stirring once, about GO FISH
25 minutes. Don’t like trout?
3. Toss radicchio with 1 tsp You can sub in wild
canola oil and ¼ tsp salt. salmon, arctic char,
Place radicchio on top of or even
potatoes in oven and heat until smoked mackerel,
which requires
leaves have wilted and are
no cooking.
browned in a few places,
about 4 minutes.

MARCH 2019 | FLEX 77

CHICKEN
BRUSSELS
SPROUT
CAESAR
SERVES 4

This salad turns the classic

Caesar on its head by
swapping out the soggy
lettuce and breadcrumbs
for more nutrient-dense
brussels sprouts and
quinoa. The anchovies
add a lot of flavour as well.
If you don’t feel like cooking
your own chicken, pick up a
rotisserie bird at the
supermarket.

700g brussels sprouts

4 tsp canola or
grape-seed oil
1 cup cooked quinoa
700g boneless, skinless
chicken thighs
½ cup plain Greek
yoghurt
2 tbsp white wine vinegar
or cider vinegar
1 tsp lemon zest
2 tsp Dijon mustard
2 garlic cloves, grated or
finely minced
4 canned anchovy fillets,
finely chopped
¼ tsp black pepper
¼ tsp red pepper flakes
2 tbsp extra-virgin
olive oil
½ cup shaved Parmesan

DON’T
GUESS
Use a digital
thermometer to
determine if meats such as
chicken and pork have
been cooked enough.
Chicken should have
an internal temp of
75°C; pork, 65°C.

78 FLEX | MARCH 2019

1. Preheat oven to 200°C
and place a baking sheet
in oven as it heats. Shred
2 cups’ worth of brussels
sprouts and set aside.
Slice remaining sprouts
in half and toss with 2 tsp
canola oil. Spread the
halved sprouts out on the
warm baking sheet and
roast for 20 minutes,
mixing halfway, or until
sprouts have darkened
and are tender. Toss
together roasted and
raw shredded sprouts
in a large bowl.
2. Place cooked quinoa on
the baking sheet and bake
until crispy, 12 to 15
minutes, stirring once
halfway through cooking.
Remove from oven and
let cool.
3. Heat 2 tsp canola oil in
a skillet over medium-
high heat. Place chicken
in pan and cook until an
internal temperature of
70°C is reached, about
5 minutes per side.
Remove chicken from
pan; when cool enough
to handle, thinly slice.
4. In a small bowl, whisk
together yoghurt, vinegar,
lemon zest, mustard,
garlic, anchovies, black
pepper, and red
pepper flakes. Slowly
whisk in olive oil. Gently
toss dressing with
brussels sprouts.
5. Divide sprouts among
serving plates and top
with chicken slices,
quinoa, and Parmesan.
THE MACROS
492 48g
CALORIES PROTEIN

26g 22g
CARBS FAT

MARCH 2019 | FLEX 79

ROASTED VEGETABLE
LENTIL SALAD
SERVES 4
1. Preheat oven to 220°C and
place a rimmed baking sheet
This earthy salad proves that vegetarian eating need not leave you in oven as it heats. Place each
yawning. Roasting whole beetroot wrapped in foil helps them retain beetroot on a piece of silver
moisture, and time in the hot oven elevates carrots’ natural sweetness. foil, drizzle with a little oil,
and wrap tightly. Toss carrots
3 medium-size beetroot bulbs, pumpkin seeds with 1 tbsp oil and 2 pinches
ends trimmed 4 tbsp canola or grape-seed salt. Place beetroot on one
700g carrots, cut into chunks oil, plus more for beetroot end of the hot baking sheet
2 red apples, sliced into 3 tbsp pure maple syrup and carrots on the other.
½-inch wedges 2 tbsp cider vinegar Roast for 20 minutes, then
1 cup dry green or black 1 shallot, finely chopped toss apples with carrots and
(beluga) lentils 2 tsp grainy Dijon mustard roast for another 10 minutes.
4 cups rocket 2 tsp fresh thyme 2. Remove carrots and apples
85g aged Gouda cheese, ½ tsp salt, plus more for from oven and continue
chopped carrots and lentils roasting beetroot until tender,
¼ cup unsalted roasted ¼ tsp black pepper about 20 more minutes. When
cool enough to handle, slice
beetroot into ¼-inch
BL AST wedges. If desired, you
YOUR PAN can rub off the beetroot
When preheating your
oven to roast vegetables,
skin with a paper towel
slide the sheet pan in the before slicing.
oven. Placing vegetables 3. Place lentils, 3 cups
on a red-hot pan will water, and 2 pinches
encourage better salt in a saucepan.
browning and Bring to a boil, reduce
flavour. heat to medium-low, and
simmer, covered, until
lentils are tender but
not too soft, about 25
minutes. Drain and set
aside.
4. Divide rocket, lentils,
beetroot, carrots, and apples
among serving plates. Scatter
on Gouda and pumpkin seeds.
5. In a microwave-safe bowl,
whisk together 3 tbsp oil,
maple syrup, cider vinegar,
shallot, mustard, thyme,
½ tsp salt, and pepper. Heat
for 45 seconds, or until
warmed. (You can also warm
the dressing in a small
saucepan on the hob.)
Drizzle dressing over salad.

THE MACROS
565 23g 67g 26g
CALORIES PROTEIN CARBS FAT

80 FLEX | MARCH 2019

 RUB
IT DOWN
Don’t love kale’s
bitterness? Massage the
leaves. This will release
enzymes to reduce its
bracing flavour.

FIG AND
PORK SALAD
SERVES 4

For a salad to work as a main

dish, it can’t just taste delicious.
It also needs to offer a good
balance of protein, carbs, and
healthy fats. This one delivers
in all categories.
¾ cup spelt
700g pork tenderloin
Black pepper, to taste
8 cups chopped kale
2 tbsp olive oil
2 tbsp balsamic vinegar
2 tsp Dijon mustard
1 tsp lemon zest
¼ tsp salt, plus more for pork
1 large carrot, shaved
1 large red bell pepper,
thinly sliced
½ cup halved dried figs
¾ cup crumbled goat cheese
½ cup walnut halves
1. Place spelt and 3 cups
water in a saucepan. Bring
to a boil, reduce heat to
medium-low, and simmer,
covered, until spelt is tender,
about 30 minutes. Drain any
excess water.
2. Preheat oven to 200°C.
Place pork on a greased or
parchment-paper-lined baking
sheet and season with salt
and pepper. Roast until pork
reaches an internal
temperature of 65°C, about
30 minutes. Let pork rest for
5 minutes before slicing into
½-inch rounds.
3. Place kale in a large bowl.
In a small bowl, whisk
together olive oil, balsamic
vinegar, mustard, lemon zest,
and ¼ tsp salt. Add dressing
to kale and massage with your
hands until tender.
4. Divide kale among serving
plates. Top with spelt, carrot,
bell pepper, pork, figs, goat
cheese, and walnuts.
THE MACROS
564 40g 55g 24g
CALORIES PROTEIN CARBS FAT

MARCH 2019 | FLEX 81

Takeaway
Don’t reach for the takeaway menu!
Try out one of these high protein, low fat comfort
dinners courtesy of MuscleFood instead. Save pounds
from your wallet, trim pounds
from your waistline
and ADD pounds
to your press!

Buy all of the

ingredients for
these recipes
and more to
your door at
www.musclefood.com

Sticky Orange Chicken

Tender chicken pieces coated in a sticky, sweet orange sauce. Take
a break from your predictable dinner recipes by adding a bit of
sweetness, a touch of heat and a lip smacking hit of orange – not
only is it faster, but is healthier for you than a Chinese take-out.

82 FLEX | MARCH 2019

Tastes ///
///
BY DANNI LEVY
PHOTOGRAPHS BY MUSCLE FOOD

INGREDIENTS:
• 2 x 200g chicken breast fillets
• 1 tbsp rapeseed oil
• Salt & pepper
• 1 x red onion, chopped
• 1 x red pepper, sliced
• 3 x spring onions, sliced
• Pack of egg noodles

For your sticky sauce

• 1 tsp dark soy sauce
• 100ml orange juice
• 2 tsp plum sauce
• 1 tsp red wine vinegar

QUICK FACTS
Calories: 317
Protein: 36.3g
Carbs: 31.5g
Fat: 5.3g
Time: 30 minutes
Serves:3
Perfect For:
Slimming Down

METHOD:
1. Add your sauce ingredients into a small bowl, mix well.
2. Spray a large, heavy-based non-stick frying pan with low
calorie cooking spray and place over a high heat, adding
your chicken fillets and cooking for 12-15 minutes, until
the juices run clear.
3. Once cooked set-aside on a large plate to rest.
Resting your chicken before cutting it will retain all
the juices.
4. Spray more low calorie cooking spray into your pan and
place over a high heat, adding the onions and peppers and
cooking for 5 minutes or until softened.
5. Return your chicken to the frying pan, adding the sauce
and cooking for a further few minutes until the sauce
coats your chicken.
6. Bring the water to boil and add your egg noodles.
7. Cook until the noodles are done to your desired texture
(4-6 minutes until al dente).

MARCH 2019 | FLEX 83

 Low Fat Toad in the Hole
The ultimate comfort food, known to be very high in calories with juicy
sausages and lip smacking batter. We present you a healthier version –
which you’ll love. This golden puffy batter is bursting with flavours. By
using less oil and choosing reduced-fat sausages you can still enjoy a
hearty home-cooked classic guilt free.

QUICK FACTS
Calories: 330
Protein: 52.3g
Carbs: 32.1g
Fat: 17.3g
Time: 40 minutes
Serves: 1
Perfect for:
Slimming Down

84 FLEX | MARCH 2019

 INGREDIENTS:
• 6 x low fat sausages
• 3 x medium eggs
• 275ml semi-skimmed milk
• Salt & pepper
• 125g plain flour
• Low-calorie cooking spray

For the sage &

onion gravy
• 1 x large onion
finely sliced
• 500ml of beef stock
• 4-5 sage leaves
• 1 tbsp plain flour

METHOD:
1. Add the flour, eggs and milk to a large bowl and whisk
together until smooth. Add a pinch of salt for extra flavour,
then leave to stand for 2 minutes.
2. Preheat your oven to 210˚C, spray your baking tray with
low-calorie cooking spray. Ensure your tray is covered
then place in the oven to preheat.
3. Take a large non-stick frying pan, spray with low-calorie
cooking spray, add sausages and cook on a medium heat
to ensure they’re slightly brown.
4. Once your baking tray is hot, pour half of the mixture on
top, adding your sausages. Then pour the other half on top
and place back in the oven for 20–25 minutes. Don’t open
the oven door for at least 20 minutes!
5. For your gravy, spray a pan with low-calorie cooking spray,
add your onions and cook until soft.
6. Add 500ml of beef stock and 1 tbsp of flour and stir until
nice and thick. Throw in sage leaves and leave to simmer.
7. After 25 minutes your toad in the hole will be done. Plate it
up, pour on your gravy and serve with green veggies.

MARCH 2019 | FLEX 85

 Sweet Chilli Beef
Don’t reach for your takeaway menu; instead try this beef stir-fry.
It’s just as tasty as your favourite Chinese and healthier too. With
a searing hot wok and a rainbow of fresh ingredients you get a
delicious medley of flavours that are HIGH in protein, LOW in fat
and pack a whole lot of flavour.

INGREDIENTS:
• 4x minute steaks, sliced
• Low-calorie cooking
spray
• 1 x large onion sliced
• 1 x red pepper, sliced For The Marinade
• 1 x green pepper, sliced • 2 x garlic cloves, crushed
• 1 x red chilli, sliced • 1’’ piece fresh ginger, grated
• 1 x green chilli, sliced • ½ tsp chilli flakes (optional)
• Sprinkle of sesame seeds • 3 tbsp balsamic vinegar
(to garnish) • 3 tbsp soy sauce
• 390g of brown rice • 3 tbsp honey

86 FLEX | MARCH 2019

 QUICK FACTS
Calories: 255
Protein: 29g
Carbs: 30.9g
Fat: 1.8g
Time: 35 minutes
Serves: 4
Perfect For:
Slimming Down

METHOD: 4. Add the contents of the marinade to the pan. Cook on a

1. Mix all of the ingredients for your marinade in a bowl and
add the steak strips. Allowing them to marinate for
30 minutes.
2. Spray a large, heavy-based non-stick frying pan with your
low-calorie cooking spray and place over a high heat.
3. Fry your sliced onions on a medium heat for a couple of
minutes before adding the sliced peppers and chillies.
Cook for a further 2 minutes.
high heat until the mixture is reduced and sticky.
5. Then bring the rice, water, and coarse salt (¼ teaspoon per
cup of rice) to a boil. Cover, and reduce to a slow, steady
simmer for 30 minutes. Use a wide, shallow pot with a
tight-fitting lid to ensure the grains are cooked evenly.
6. Serve and garnish with the sesame seeds.
www.musclefood.com

MARCH 2019 | FLEX 87

What’s in your Diary?
DAY MARCH

Strongman
Laurence “Loz”
Shahlaei is a
staple fixture in
our Christmas TV
viewing having
qualified for
World’s Strongest
Man to represent
Great Britain
nearly every year
for over a decade,
consistently
racking up
impressive scores
and cementing
his place in
WSM history.
Naturally we were
fascinated to see
just how much
Loz puts away
to maintain that
awesome power!
Spoiler alert…
breakfast is eight
P H O T O C R E D I T : @ O F F I C I A L _ U LT I M AT E _ S T R O N G M A N

Weetabix- yaaass!
8 Weetabix with 500ml Semi-Skimmed Milk. Power Up Daily
Power Potion. (Pre-Workout) 144g Extreme Nutrition Build & Recover Drink

250g Irish Beef 12% Lean Steak Mince cooked in
1 tbsp of Olive Oil with 250g White Basmati Rice & plenty
of Green Leafy Veg. 150g Skyr Yoghurt
(Repeat meal 2) 250g Irish Beef 12% Lean Steak Mince
cooked in 1 tbsp of Olive Oil with 250g White Basmati Rice &
plenty of Green Leafy Veg. 150g Skyr Yoghurt
(Post-Workout) 144g Extreme Nutrition Build & Recover
Drink
200g Fillet Steak with 250g White Basmati Rice & plenty
of Green Leafy Veg
300g Cottage Cheese. CAMZ Complex Night Gains
 DAY MARCH

M&F Verdict: 8/10

A strongman diet is no match for us mere mortals! Loz is eating for sheer brute strength and has carefully tailored his nutrition to provide the optimum results
for functionality and power. This meal plan provides 5,025 calories which represents maintenance levels. On weekends Laurence eats off plan and “eats whatever
he likes”.
P H O T O C R E D I T S : PAU L RU B E RY

Loz maintains “I’m not a huge eater and I’m trying to slowly lean out but maintain my body weight. I’ve been bigger before, but my speed events suffer, and
I’ve been smaller, but my static events suffer so 160kg is a nice competitive body weight for me.
“I know some guys need 10K calories, but I just can’t eat that much, eight Weetabix is hard enough” he chuckles. “The main focus with the diet for me is having
enough protein to grow muscle and carbs to fuel my workouts but obviously health is important, so I try to include green leafy veg with each meal” he explains.
“I don’t tend to use protein shakes other than the recovery shake after training. I’d rather get my protein from food” says Laurence wisely.
Although we can’t comment on Loz’s weekend shenanigans, his weekday food is carefully constructed and provides a well-rounded diet plan with plenty of
carbs to fuel those insane workouts. 8 Weetabix is awe-inspiring; that’s some serious chewing! Plenty of greens will provide an array of health benefits and cottage
cheese before bed is ideal for a slow release dose of muscle building casein. The plan has a lot of red meat present in the form of beef so swapping in some
alternative lean protein sources like salmon for healthy fats and poultry for a more cholesterol friendly protein hit will help ensure we see Laurence gracing our
TV screens for another ten years to come.
 HENCH
HERBIVORE BY DANNI LEVY
PHOTOGRAPHS BY CLAIRE O’HARA Paul Kerton was once a tough
doorman who felt angry and
CL AIREOHAR APHOTOGR APHY.COM

L
ittle did Paul know that
he was about to become frustrated. He never backed away
a leading influencer,
speaker and YouTube from a Friday night fight outside of
personality when he turned
vegan 71/2 years ago. He the clubs he was protecting and
now advocates a wholefood
plant-based diet instead loved to show his aggressive side.
of the 10kg of chicken he
formerly ate weekly to build
his muscles.
Paul, now dubbed the “Hench Herbivore”,
is based in Norwich and trains high
profile clients such as international
footballer Russell Martin, pro golfer
Sergio Barba and TV personality Anneka
Svenska. He counts former Mr Universe
Barny du Plessis among his previous
training partners.
Although Paul has not eaten animal
products since 2011, his former diet used
to be very different. In what Paul now
terms “a misguided attempt” to grow
muscle as quickly as possible, he once
consumed 10kg of chicken breasts and
42 pints of milk per week, as well as lots
of tuna, eggs and steak.
Now, Paul ingests less than half that
amount of protein and what he does eat,
he sources solely from plants.
Paul advocates that all men,
bodybuilders or not, need to think more
about being plant based, or at least head
more in that direction.
Not only has his bodybuilding benefited
since going vegan, his eyesight is now
twice as strong too. Paul no longer
suffers for the severe hayfever that
plagued him for years or the tendonitis
that his hard training would regularly Paul’s temperament has had a complete want to cause suffering to a chicken
subject him to. He is pleased to say that turnaround too. that I’ve never met, why would I want
many of his nutrition clients have seen After finding veganism, this former to cause harm to my fellow man?”
wonderful health benefits as well. quick to anger night-club doorman Paul says.
In addition to the nutritional 180, had an epiphany; “I figured if I didn’t “I now consider that if someone is rude

90 FLEX | MARCH 2019


vs
or aggressive towards me then in some
way they are suffering. Rather than
add to that suffering I now prefer
to step outside of my ego and forgive
them.
“In that way I hope that I may break
the cycle of negativity, so that it doesn’t
get passed onto the next person.”
Fuelled by the desire to redress the
damage he did when he was unaware it
is unnecessary to eat animal products,
Paul now tours the country giving talks
on veganism and has appeared on
TV and radio including the BBC World
Service’s Newshour.
This former “meat-head” bouncer has
certainly been on one transformative
journey!
He also presents and produces the
highly popular Hench Herbivore
YouTube channel.
From angry carnivore to healthy
herbivore, here’s how Paul’s diet has
altered
 BEFORE
“My former diet consisted of mostly
animal protein, 500g per day in the end,”
says Paul.
“I didn’t even know I should count
plant protein! I would work my way
through a 10kg box of chicken breasts
and guzzle down 42 pints of milk
each week. I would cram in lots
of tuna, eggs and steak, and
wash it all down with copious
amounts of whey protein.
“I really didn’t find my food very
enjoyable back then. I used to joke and
say it felt as if I was spending half the
day cooking, eating and then on the
loo trying to eliminate all the low fibre
food (which felt like a Herculean task
at times). I suffered a lot with gas,
bloating and indigestion, all of which
have cleared up after transitioning
over to my current diet.”
 NOW
“I now use plant proteins to bulk,”
says Paul.
On rising:
1-pint fresh celery juice (to fire up
digestion and for a big hit of alkalising
minerals)
Breakfast (15 minutes later):
2 litre smoothie
100g oats
One Scoop Vivo Life Perform Acai &
Blueberry Protein Powder
100g dried dates
200g frozen mixed berries
(or just blueberries, raspberries,
blackberries, etc)
1 tbsp flaxseeds (high in prostate-
protecting lignans + omega-3)
3 tbsp chia Seeds (high in omega 3)
1 tsp amla (powdered Indian
gooseberry, the most antioxidant-rich
food on the face of the planet!)
1 tsp dulse Flakes (a purple
seaweed). This serving contains twice
the minimum RDA for iodine)
200ml Beet It beetroot juice (to aid
nitric oxide production pre-workout)
1 litre coconut water (to aid hydration
pre-workout)
“I take my supplements with
breakfast,” says Paul. “Contrary to
popular belief, a healthful wholefood
plant-based diet is actually FAR MORE
nutrient dense than any other eating
modality. Nutrients of concern are,
vitamin B12 (39% of Americans are
reckoned to be B12 deficient, and what
they do get from animal products is
generally in supplemental form) and
vitamin D3, if we don’t have access to
strong sunlight (omnivorous eaters
consume on average 130iu/day, whilst
according to the best available science,
2000iu may be an optimal dose for the
average adult). I also take 500mg
combined EPA/DHA (long chain
omega-3) as a safeguard. Most people
would be fine getting their omega-3 in
plant form (ALA), from things like
flaxseeds, chia seeds and walnuts.
However, there are certain
circumstances in which somebody may
have an issue converting it (perhaps
they lack the gene that tells their body
to express the elongase enzyme,
required for the task), and the algae
oil supplement, useable by vegans,
is very affordable.
“Two hours later I workout. I train
Monday through Friday for 1.5-2 hours.
“Post-workout I have a second Vivo
Life Perform Protein Shake (generally
cacao flavour), then eat a short while
later,” says Paul.
Meals 2 & 3:
(4 hours apart)
“These will generally be identical to
save time. The following meal is a real
staple, beans with quinoa and
steamed vegetables.”
1 can legumes (beans, chickpeas,
split peas or lentils)
120g quinoa (a very protein-rich grain)
100g kale
Half a carrot
Half a yellow pepper
50g red cabbage
Hot sauce (typically Nandos)
Served with:
6 walnut halves
100g dried mango
“I mostly use dried fruits during a bulk
as it is easier to get the calories in,” says
Paul. “Avoid ones with preservatives,
such as sulphur dioxide, which damages
the GI tract and drives inflammatory
bowel disease.
“I nearly always season the quinoa
with turmeric and black pepper. Out of
all the spices, turmeric has the most
data, and is wildly beneficial to both
sports-performance, and health, being
both anti-inflammatory and actually
fighting cancer in three different ways,
one of which involves its ability to
reverse apoptosis (programmed cell
death). Healthy cells die after a certain
lifespan to make room for new cells.
MARCH 2019 | FLEX 91
Insidiously, cancer cells switch off this
gene, making them immortal. The
curcumin in turmeric actually flicks that
switch back on again! Ingesting black
pepper at the same time as the turmeric
raises the level of curcumin circulating in
the bloodstream by a whopping 2000%!”
Four hours later.
Meal 4:
1 can lentils
1 can chopped tomatoes
500g sweet potatoes (so much more
nutrient dense than white potatoes)
100g spinach
1 red onion (76% more antioxidants
than white)
6 medium mushrooms (for their
unique myco-nutrients, not found
anywhere else in the plant kingdom)
Curry powder
Several cloves of garlic
Fresh coriander
Fresh mint
Served with:
90g dried pineapple
3 Brazil nuts
“I tend to finish eating two hours
before bedtime, so as not to affect my
sleep negatively,” says Paul. “Sometimes
I will take CBD oil sublingually, which
I have found to be a great aid to sleep,
and its anxiolytic qualities seem to have
boosted my public speaking ability and
general confidence no end!”
 Calories are currently around 5000
 Protein 220g
 Carbs 760g
 Fats 80g
“Ratio wise, that comes out to
15/70/15, which many gym-goers may
92 FLEX | MARCH 2019
find surprising,” says Paul. “From my
experience, I am convinced that protein is
hugely over-rated. And the fact is that
great physiques have been built on all
manner of different macro-caloric splits.
I am making some of the best muscle
gains of my life and boosting my health
at the same time. According to the data,
the longest-lived people (Blue Zones)
tend to eat the most carbohydrates,
with the most centenarians on record
(the Okinawans of the 1940’s) eating
85% of their cals from carbs (mostly
purple sweet potatoes and brown rice).
Of course, this is too low in protein to be
optimal for a weight trainer, hence my
diet is somewhat different, though
I try to keep it as similar as I dare.
“My systolic blood pressure has gone
from 140+ to 106 (the plant-based
doctors that I follow say that there is no
further benefit below 110, but that it is
healthful to go as low as 90, as long as
we are asymptomatic). My eyesight has
more than doubled in strength since the
diet switch. Several other wholefood
vegans have echoed to me that eye
health can be improved by this nutrition.
There’s no science on it currently, as far
as I know, but I wonder whether it
would be to do with the nutrient density,
or perhaps capillaries that feed the
eyes opening up again as atherosclerosis
is reversed by this eating modality
(as witnessed by Dr Caldwell Esselsyne’s
amazing angiogram photography of his
heart disease patients).
“In the interests of full disclosure, I will
put my hand up and say that it is slightly
harder work to eat adequate calories
when bulking with these foods, but it
is certainly very doable. When the time
comes to cut, that’s when this diet really
comes into its own. I will swap out a lot
of the tropical and dried fruits for more
lower cal staples such as apples, pears
and oranges, and really boost my
vegetable intake too. I feel so well fed
all that time that it’s no hardship, as
opposed to how I felt as an omnivorous
eater. Mood and energy are worlds apart,
again, particularly during cutting. I would
be so low on energy and irritable eating
mostly chicken and tuna previously, with
small amounts of carbs. Now on a cut,
I have abundant energy, and my mood is
almost always excellent. Last summer,
at age 44, I had the most razor-sharp abs
of my life. Wholefood plant-based
nutrition feels like a ‘cheat code’ to
cutting!
“Further benefits have been to
recovery time, which is greatly improved,
and reversing the tendonitis I would fall
victim to, regularly, and for extended
periods, particularly in the distal biceps
tendons.”
CHECK OUT THE HENCH HERBIVORE
ON YOUTUBE AND SOCIALS:
http://youtube.com/henchherbivore
https://www.instagram.com/hench_herbivore/?hl=en
https://www.facebook.com/henchherbivore/
https://twitter.com/HenchHerbivore
http://henchherbivore.com
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 Jay
Cutler’s

94 FLEX | MARCH 2019

7 Triceps
Rules
Here are seven
lessons I
learned, which
I’m bestowing
upon you, in my
quest to build
Olympia-calibre
triceps.
By Jay Cutler,
four-time Mr. Olympia

MARCH 2019 | FLEX 95

1
RESPECT
THY ELBOWS
For push-downs, I like
to keep my elbow
joints working like
simple hinges and not
put extra pressure on
them. What’s great
about doing rope
push-downs first is
that they really warm
up the elbow joints,
which, after years of
bodybuilding, become
very fragile.

2 PERFORM
PUSH-DOWNS
One-arm push-downs
have seriously added to my
triceps detail and accentuated my
horseshoes. I use an underhand
grip and start with my hand

3
O P E N E R : JO H A N S E N K R AU S E

near the opposite deltoid, pulling

the handle down across my
body. It’s like a push-down and a
kickback. Single-arm movements
are always good for biceps and
triceps because you can really
focus on the contraction.
EMBRACE ONE-ARM EXTENSIONS
One-arm dumbbell extensions hit the long head. This is a
fill-in movement that really pumps the area with blood.
When the arm is in the up position, only triceps can be used to move
the weight. It eliminates the other body parts that can creep into
lifts like push-downs and dips.

96 FLEX | MARCH 2019

 Cutler suggests
using one-arm
moves to help
grow your biceps
and triceps.

TRAINING

Cutler’s Triceps Routine

4 GO LIGHT(ISH)
Don’t go too heavy when
working your triceps. Remember
that the elbows are fragile joints.
EXERCISE

Rope Pushdown
Angled-bar Pushdown
Two-arm EZ-bar Extension
SETS

3
3
3
REPS

8–10
8–10
8–10
Work the muscle instead of trying
to work the weight. I know a lot of Machine Dip 3 8–10
guys who try to ego lift and hoist One-arm Pushdown 3 8–10
heavy weights, but that’s not what
CHRIS LUND

bodybuilding is all about. What One-arm Dumbbell Extension 3 8–10

matters is how much stress you can
apply to the muscles.

MARCH 2019 | FLEX 97


JAY CUTLER: ANATOMY OF AN ICON
Between 2001 and 2011, Jay Cutler competed in 10 Mr. Olympia contests and finished in the top two
during every single show he entered. And he’s the only man to lose the Olympia (2008) and return
to win it the next year. This level of sustained excellence has never been duplicated. The following
covers the major milestones in a unique career.
STEP 1: 1985
Born in Sterling, Massachusetts,
Cutler was 12 when he saw his first
bodybuilding magazine: the April
1983 issue of FLEX, with 1982’s
Mr. Olympia Chris Dickerson on the
cover. He took one look at Dickerson
and said, “I want to look like that.”
The spark was lit.
STEP 2: 1991
On his 18th birthday, 3rd August,
1991, Cutler joined a local gym and
met contest prep expert Chris Aceto,
who declared six months later,
“This kid’s gonna be Mr. Olympia.
Not because of genetics, but because
of his drive and dedication.”
STEP 3: 2001
In two previous Olympia outings
(1999, 2000), Cutler had finished 15th
98 FLEX | MARCH 2019
and eighth, respectively, so nothing
was expected of him going into the
2001 event. But he showed up ripped
to the bone and appeared to have
toppled defending champ Ronnie
Coleman. However, in one of the
contest’s biggest controversies,
Coleman was given the win. Unlike
many fans, the 28-year-old had
positive thoughts: “Man, I just placed
second at the Olympia.” Despite the
disputed finish, Jay Cutler had
arrived.
STEP 4: 2006
On 30th September, 2006, Cutler
and Coleman stood together for the
fifth time, waiting to hear who
would win a Sandow. Cutler had
stated that if he didn’t win this time,
he would shave his head. He was
crowned the 11th Mr. Olympia and
5
DON’T
LOCK OUT
YOUR
ELBOWS
I stop just short of
lockout when doing
dumbbell or cambered-
bar extensions,
because, unlike with
push-downs, there isn’t
as much tension at the
lockout. When you’re
pushing something
down at contraction,
there’s tension in your
tri’s, but when you’re
holding something up,
the contraction is more
of a resting point.
said, “The Sandow is staying in
Las Vegas [where Cutler lives],
and I get to keep my hair.”
STEP 5: 2009
After Cutler lost his Olympia title
to Dexter Jackson in 2008, many
thought his career would decline.
But in 2009, he completely reinvented
his body, producing one of the
greatest physiques in history—
a package that was unbeatable.
During his posing routine, in answering
those who had written him off, a
voiceover suddenly interrupted to ask,
“Jay, how do you think the press have
treated you?” Back came the voice of
Rodney Dangerfield, “I don’t get no
respect.” Of that victory, Cutler said,
JO H A N S E N K R AU S E
“That was the greatest night of my
career.”
—Peter McGough
 6 DO DIPS
To me, dips are the No. 1 mass
builder for triceps. I don’t like
to do them for chest, but that’s just
a personal thing. I always feel them
the most in my triceps. The muscular
development of Olympic gymnasts,
LEARN YOUR BODY 7
I wasn’t blessed with the greatest genetics for triceps, but
I learned to work with my body structure. You have to be
open-minded with the exercises you choose. I learned very
early that skull crushers (lying triceps extensions) weren’t the
only exercise for tri’s, contrary to what a lot of people seem
to think. Cable movements can be very beneficial for size and
K EV I N HORTON

who work on rings and bars, proves shape. It’s just a matter of finding the right position for your
how effective a dipping movement is body structure and really putting your mind into working the
for triceps. muscle.

MARCH 2019 | FLEX 99

 FIT FCK: THE FITNESS
DATING APP HELPING
THOUSANDS FIND
THEIR SWOLEMATE

With gym memberships sky rocketing,

supplements flying off the shelves and gym
wear being most people’s go-to choice of
clothes; it’s safe to say that the fitness
industry is one of the most popular sectors
to be in right now. Whether it be on your
Instagram feed or everyday life, it’s hard not
to see a pair of gym leggings or a shaker cup
at some stage throughout the day. However,
to those who make it past January and the
‘New Year New Me’ stage, finding people on
the same wave length can be trickier than
it sounds.
Eating certain foods, counting calories and

a daily training session can certainly take a
hit on your social life, let alone allowing you
to meet new people. This situation is leaving
gym goers in a sticky situation; making them
choose between their love/social life and
their fitness goals.
The FITFCK app is a unique fitness social
app available on iOS and Android which
allows nearby fitness enthusiasts to connect
for dating, training sessions or simply
networking via social media. Owner and
founder, Jamie Wykes-Hobday says:
“Before going into entrepreneurship,
I studied Business Management and Sport
Science at St Mary’s University. However,
my university career was somewhat
different to the norm. My university time
Ashley Lewis consisted of competing in professional
bodybuilding shows whilst funding my own
education via a personal training/blogging
company. Throughout my time competing
and personal training, I experienced
first-hand the sheer dedication, commitment
and drive which is required on a daily basis.
This does however come with its downsides,
the main ones being social isolation and not
many people understanding your journey and
lifestyle. I would be going out to train
clients/morning cardio at 5am, whilst my
housemates would be returning from nights
out! I found my love life, personal life and
even training partner selection take a real
toll. This led me to create a concept which
would bring athletes together on a
nationwide and eventually global scale,
that idea being FITFCK.”

100 FLEX | MARCH 2019

It is important for me to spend time
with people who are aligned with my
own personal goals and values -
FITFCK has definitely made this a lot
easier. Highly recommended.
James Alexander Ellis:
WBFF Pro
How FITFCK is making waves in the
fitness industry
Since its launch in 2017, FITFCK has
amassed hundreds of thousands of users
and brought together countless fit couples
who clock up some serious gym hours.
Alongside influencer endorsements, charity
events, clothing/supplement collaborations
and many more, it is evident that FITFCK are
well on their way to bringing fitness
enthusiasts together, one step at a time.
Now, just two years post launch; FITFCK
is the leading fitness social app and has
been described by Google London
Representatives as the fastest growing
fitness app of 2017.
When questioned on the name, Jamie
smirks and replies; “Initially, we decided to
go with a less loud and more conservative
name and were toying with the idea of being
called FITConnect. However, two months
Venessa Nieto
Being with a partner who takes
training a seriously as I do, I can fully
back this app! Having someone who
understands your commitment,
dedication and passion for something
is truly special.
Ash Edelman: PCA Muscle Model Pro
World Champion
Ash Edelman
into the project, we were getting nowhere
fast and all 13 of our competitors were
outperforming us in every way. So, we
decided to go with the name FITFCK which
obviously stands for Fitness Connections
Kingdom…Obviously! With our track record
of downloads, social media presence and
award nominations; I would like to think that
this decision paid off!”
Once the wheels started spinning for
FITFCK, case studies started to build and
they now boast hundreds of matches per
day, alongside numerous reports of
successful love connections via emails
and DMs! Jermaine Brown
I love the fact that I can find a training partner anywhere in the world!
Seriously one of the coolest apps there is! It gives you the ability to look for
dates, training partners or just general fit friends! Here is a success hack on
the app; choose someone at a greater level than you...So that you level up!
Holly Barker: Fitness Model
HOW IT WORKS
Upon signing up to the app via email or Facebook, you provide the following info;
• Profile photo (mandatory to prevent catfishes!)
• Name, age, gender and sexuality
• What you are looking for (date, train, network)
• Your fitness level (PT, fitness model, bodybuilder, athlete, regular gym goer). The app now
boasts a total of 41 fitness levels to choose from!
• Your usual diet and training routine
• Some fitness ice breakers! This was our favourite, no more awkward “Hey, how are you?”
conversation starters!
What’s next for FITFCK?
Owner Jamie says “Right now our main goal is to keep expanding our user base across the globe, whilst
constantly working on the user experience itself. We regularly reply to support emails or direct messages and
base every app update on user feedback… Along with some spontaneous inclusions from our tech team!
Right now, we are preparing one of our most anticipated app updates to date as well as making the app
available to other platforms outside of iOS and Android devices. Combining this with a few unique/first to the
scene marketing campaigns; we are excited to see what the future holds.”
The app is free to download in the Google Play, iTunes and Amazon store
For more information please contact: support@FITFCK.co.uk or marketing@FITFCK.co.uk
MARCH 2019 | FLEX 101
10TH - 12TH MAY, 2019 | NEC, BIRMINGHAM, UK
 GET THE FACTS ABOUT
PERFORMANCE
ENHANCING DRUGS

TALKS FROM LEADING

PROFESSIONALS IN
THE INDUSTRY

BODYPOWER.COM/THEUNDERGROUND
M
I
/// BY DARREN NICHOLHURST @DAZ_THE_BULL

would like you to cast your mind

back… What were you doing in
1970? Some of you weren’t even
born yet. Those of you who do
remember the time will know that
it was a period in life during which
people were listening to Tom Jones
on vinyl, the iconic band The Beatles
///
ASS
ONSTER
IKE
PHOTOGRAPHS BY DARREN NICHOLHURST

about training indicated that you should

train full body on Monday, Wednesday and
Friday.”
Looking back in jest, Mike has no clue how
he actually managed a full body workout
three times a week. He puts it down to not
doing much!
The 11.5 stone, 6 foot tall wannabe
bodybuilder first saw what real bodybuilding
had just split, and bodybuilding had
was all about when he attended a show in
only just hit the gyms in the UK, with
Colchester. He spoke to the overall winner
the supplement world only really and asked him what he did to put on weight.
consisting of Weider products. “He asked me if I’d heard of Complan,”
The Forgotten Time Before YouTube recalls Mike. “He advised me to take a box of
Michael Zschorn, or “Mass Monster” as he Complan mixed with two pints of milk every
is known, was an enthusiastic nineteen-year- day, so I did. Every day at work, I would
old and certainly ahead of the curve with his guzzle down my new meal supplement on
opinions as to how he should look. While top of my sandwiches and in two weeks,
other guys were busy driving around in their I’d piled on a stone in weight.”
Mk3 Ford Cortinas, Mike was busy hitting the Over the ten years that followed, Mike
gym in a bid to build a body type that was moved gyms and learned more. Now training
frowned upon during the rock era. almost every night, he grew well enough to
“My mum used to buy me the very first enter his first contest aged 27 and placed
magazines that were available then,” recalls third. Placing third was a big achievement;
Mike. “Muscle Builder and Muscle & Fitness there was nobody in the gym who’d ever
by Joe Weider were the main ones. You have done a show. All of Mike’s prep knowledge
to remember, there was no internet back came from magazines and trial and error.
then. I had to send an order through the post After getting a few more shows under
to buy my first weights set. I was only fifteen his belt, Mike had to go to work offshore.
at the time.” The necessity to earn money forced the
With no access to YouTube, things were competitions to be shelved for almost
very different for a newbie back then. fifteen years.
“I didn’t have a clue what I should do with
the weights,” says Mike. “All I knew was that
I had to lift them.”
Mike’s Tips:
Mike soon met a like-minded guy who said  Make sure your diet is clean, eat organic if you can
he trained in the city. He decided he would  Stay away from artificial flavourings
travel there and see what a proper gym was
 Make natural dressings using oils and fresh herbs (good virgin oils, healthy fats)
all about.
“I used to travel to the gym three times
a week,” he says. “All the gym information

104 FLEX | MARCH 2019

 “I went all over the world, I was driving tall cranes on oil rigs,”
he says. “No matter where I was, I would still join a gym and
smash out the sessions though.”
It wasn’t until Mike was nearly forty years old that he started
competing again. Many non-gym goers would say it’s far too late
to start being competitive in sport at that age.
Mike puts his longevity in the sport down to his eating habits.
“Even when I was working away, I would find the tuna and fruit
stores, while everyone else was stuffing the cakes in,” he says.
He believes this very basic clean eating lifestyle is what kept his
condition only weeks away from being able to step on stage and be
peeled, and generally better conditioned than his competitors.
Back in the day, Mike didn’t have access
to vitamins and minerals. Now he likes to use ANIMAL PAK,
a strong supplement containing all the vitamins and minerals
he needs. Despite this, he stresses the key is eating clean and
staying away from food smothered in flavourings, he says the
fact he rarely drinks alcohol and has never smoked has given
him his good health today.

TYPICAL DAILY MEALS

MEAL 1
Oats mixed with egg whites
and a good quality protein
powder. 1 x ANIMAL PAK

MEAL 2
Chicken breast and rice cakes.
Apple, 2 x bananas

MEAL 3
Chicken breast, large baked MEAL 5
potato, salad or vegetables. Chicken breast, baked potato
Banana or rice with vegetables

MEAL 4 MEAL 6
Protein shake Egg white omelette

Training Tips:
 Train 1 body part a night
 Try and get a good pump during the workout
 Ensure the muscle you have trained is fully recovered
before training it again
 Get massage and treatments to help the muscles
 Listen to your body if you’re injured
 NEVER GIVE UP

MARCH 2019 | FLEX 105

5 TIPS BY MICHAEL BERG

1
ADD MASS
STRATEGICALLY.
“I’m already on the bigger
side, so my goal is to bring up
any muscle groups that are
lagging. Instead of ‘bulking
up,’ I’ll try to keep my body-
fat levels from 10% to no
higher than 15%.”

2
BUILD BARN
DOOR LATS. “I
focus on making my
upper body as wide as I
can to accentuate my
V-taper with a variety of
exercises. My favourites
are heavy pull-downs and
rows for my back and heavy
presses for my shoulders and
chest. I’ll also do single-joint
lateral raises for middle delts
and flyes at various angles
for each portion of the pecs.”

3
ALWAYS MIND
YOUR
MIDSECTION.
“I avoid any movements that
could potentially make my
waist larger—for example,
deadlifts and dumbbell side
bends. I also make sure I
don’t overeat, so as not to
bloat out my midsection, and
I’ll do abs every day after
Bulking up
doesn’t mean fasted cardio.”

4
that you
add on the
wrong kind of DON’T FEAR
pounds. RESISTANCE. “I’ve
found that weighted

Free Your V
core moves bring out
the detail and separation
between the sections of
my abs. Try heavy cable
crunches for three sets of
Learn how to pack on new muscle—while keeping your 15. Then hold a contest front
waistline in check—with 2018 Olympia Men’s Physique pose for three sets of one
minute.”
champ Brandon Hendrickson.

5
PRACTICE YOUR
NOT TOO LONG AGO, “bulking season” for bodybuilders and gym-goers POSING. “One
was spent moving super-heavy weight in the gym and gorging on calories of any presentation trick you
variety for new muscle. And if you got a little fat along the way? Whatever, just can use onstage (or offstage)
throw on a heavy sweatshirt and worry about the excess come springtime. to accentuate your V-taper
Now we know better—that it’s possible to be much more strategic in how we is to slightly twist your hips
gain size. Reigning Olympia Men’s Physique champion Brandon Hendrickson, to the side while also shifting
for instance, has primed his physique each off-season, making significant the weight in your hips into
CHRIS NICOLL

improvements while never straying too far from contest shape. Here’s the your glutes, simultaneously
31-year-old Illinois native’s advice on blowing up your muscle growth without keeping your shoulders aimed
blowing out your waistline. straight toward the judges.”

106 FLEX | MARCH 2019

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 BY ANGELICA NEBBIA

3
IRIS KYLE CLAIMED
HER EIGHTH MS.
OLYMPIA. In 2012,
Iris Kyle was at the tail end
of a reign (2004, 2006–14)
that would eventually break
all Olympia records. Although
Kyle went on to win two more
Olympias, her 2012 win tied her
with eight-timers Lenda Murray,
Lee Haney, and Ronnie Coleman.

4
ADELA GARCIA
CONTINUED HER
Phil and WINNING STREAK.
Kai: Two of Garcia brought down the house
the sport’s
greatest with her vibrant routine, earning
rivals. a seventh Fitness Olympia title.
Hot on her heels was runner-up
Oksana Grishina, who would
eventually win four Olympia titles

An O for the 5
of her own (2014–17).

ERIN STERN HAD

Record Books
THE RIGHT FIGURE.
Two-time Figure Olympia
champion (2010, ’12) Erin Stern
possesses one of my favourite
female physiques. During our
Six reasons why my first Olympia also 2012 interview, after winning her
second and final Olympia title,
goes down as my favourite. Stern told me that she handles
her own contest prep—which is
extremely rare at that level and
IN 2012, I HUNG up my posing suit and said goodbye to working very admirable.
in the corporate world and hello to a career with American Media Inc.,

6
contributing behind the scenes in the industry I love. First stop on my new NATHALIA MELO
career path? The 2012 Olympia! All seven of the Olympias I have attended SIZZLED. This marked
have been unique, incredible experiences, but 2012 will go down as both the third year of the
my first and favourite, because... Bikini Olympia, and it was won
by my all-time favourite bikini
competitor, Brazilian bombshell

1 2
THE PHIL HEATH VS.
KAI GREENE RIVALRY
BEGAN. Topping my list is
the Olympia face-off between
Phil Heath and Kai Greene that
began in 2012 and continued
through 2014. Whether they
FLEX LEWIS BEGAN
HIS 212 DYNASTY.
In 2012, the weight limit
of the 202-pound division was
increased to 212, and three-
time 202 Olympia champ Kevin
English (2009–11) was bested by
Nathalia Melo. Can I get a “hell,
yeah”?
ABOUT THE INSIDER
Angelica Nebbia is a
former IFBB Pro League
figure competitor, an NPC
BILL COMSTOCK

judge, a senior editor of

pose down again remains to be
seen, but 2012 established a
duel that will be talked about for
years to come.
Flex Lewis, who went on to win
seven consecutive 212 Olympia
titles (2012–18). Watch for him in
the open division in the future.
Muscle & Fitness, and
the official liaison
between M&F and the
IFBB Pro League.

108 FLEX | MARCH 2019

 Competing? Here Are
Four Keys to Success
These things can make or break your time onstage.
/// BY ANGELICA NEBBIA ///
Smiling and
posing properly
will go a long way
with judges.
BODYBUILDING IS A subjective sport in which competitors are
judged on their physique and presentation. Months, and even years, of
preparation come down to just a few minutes onstage. The advice below
isn’t exhaustive by any means, but it covers the basics for newbies.
1 PERFECT YOUR
POSING ROUTINE
You might have a great physique,
but if you fail to showcase it
well, you’ll struggle. In short,
appearing unprepared will
overshadow the hours of hard
work you spent in the gym.
If it’s a close call between
competitors, posing and
presentation can often be the
deciding factor between first
and second place. Instead of
PHOTOGRAPHS BY PER BERNAL
storming off the stage
in protest of your placement,
get you attention for all the
wrong reasons. Eye rolling, head
shaking, negative faces, and bad
body language—nothing goes
unnoticed by judges. Don’t do it.
3 CONTROL YOUR GUT
Pro bodybuilders may
not go onstage with “fat”
stomachs, but enough of them
go out with “protruding”
stomachs that it warrants
a mention. Learning to keep
your abs firm and tight while
transitioning from pose to pose
takes a lot of practise, but it
should be considered mandatory.
You don’t want the judges
remembering you as “the guy
with his stomach sticking out.”
4 SHOW IMPROVEMENT
The more you compete, the
more judges you’ll have evaluate
you. And those judges want to
see you progress. No matter how
well or horrible you placed, ask
stomping around the stage and
cupping your hand to your ear
to solicit applause, watch
the judges for feedback after a
show and weave that into your
plan moving forward.
videos for inspiration, create
a routine that lets you shine,
and practise, practise, practise. ABOUT THE INSIDER
This is your moment. Make the
Angelica Nebbia is a former
most of it. IFBB Pro League figure
competitor, an NPC
2 SMILE
judge, a senior editor of
AND Muscle & Fitness, and
ACT LIKE A PRO the official liaison
between M&F and the
Blatant acts of poor IFBB Pro League.
sportsmanship, such as angrily
MARCH 2018 | FLEX 109
 BY MICHAEL BERG

back-to-back in 2018 in Toronto,

French
Chicago, and Tampa before
earning second at the Olympia.
“Finishing runner-up was an

Connection
absolute blessing; I still have all
the feelings from that day,” she
says. “I can’t wait to
do it all over again
Lauralie Chapados, the 2018 Olympia Bikini runner-up, in 2019. And now
transformed herself from out-of-shape partier to top there is only one
more step to
pro competitor in four short years. reach my
biggest dream.”

LAURALIE CHAPADOS experience, she started training

remembers the date: 3rd Nov.,
2014. That’s when the 17-year-
old walked into Club ProForm
in Montreal and signed up for
a membership, determined
to get back on track.
Growing up, Chapados had
played football, took jiu-jitsu,
and skied, but in high school,
her activities faded. “I ended up
pretty sedentary and went out
with my friends instead,” she
recalls.
Through fitness, the French
Canadian aimed to “feel better
in my own skin,” scribbling down
workouts and nutrition titbits
from magazines and websites.
“I remember forcing myself to
eat 10 eggs for breakfast before
going to school,” she says,
laughing. “My parents
were freaking out. My body
was drastically changing, and
I loved it.”
As Chapados gained
TRAINING
CHAPADOS’ LEG
& GLUTE WORKOUT
EX E R CI SE S E TS RE P S
Reverse 3 20
Hyperextension
Hip Thrust 4 12, 10,
10, 12
Smith Machine 3 12–15
Curtsy Lunge per leg
twice a day, cardio and abs in
the morning and her body-
part split in the evening. By
2015, she stepped onstage
at her first bikini contests,
winning the first and
overall at two local
shows before
moving on to a
national bikini
event in
Toronto. There,
she again
topped her class
but came up short
for the overall,
narrowly missing out
on the accompanying
pro card.
“Returning home from that
show, I made it my mission to
work twice as hard and get my
pro card the next year,”
Chapados says. She enlisted the
help of her boyfriend, Maxime
Caron (now her fiancé),
as coach, and that goal
became a reality with
her overall victory
at the 2016 IFBB
International
Events Qualifier.
Since then, the
22-year-old has
competed in six IFBB
Pro League bikini
events, winning three

Cable Goblet 3 15 LAURALIE

Squat CHAPADOS
Birth Date: 13th Feb, 1996
Donkey Kick- 3 15 Height: 5'7½"
back Machine per leg Contest Weight: 58kg
Abductor 3 25 Residence: Montreal,
Machine Québec, Canada
CHRIS NICOLL

Website:
Standing 4 20 lauraliechapadosfitness.com
Calf Raise Instagram:
@lauraliechap_ifbbpro

110 FLEX | MARCH 2019

BY MICHAEL BERG

The “Flex”
in Flexibility
Stay long, lean, and limber with 2017 Arnold Classic
Women’s Physique champ Daniely Castilho’s
top stretching tactics.

“MUSCLE BOUND” used to be a synonym for “stiff,” but

we’ve come a long way from such nonsense. Just look at Daniely
“Dany” Castilho—the 34-year-old IFBB Pro League women’s
physique competitor who won the 2017 Arnold Classic and took
third at the 2018 Olympia.
The 5'4", 72kg Brazilian native has incorporated flexibility training
to keep her injury-free while adding the lean mass needed to help
her stay atop the ever-competitive physique division. Here are
her five key tips to ensure “muscle bound” remains nothing more
than a myth.

1
MAKE STRETCHING A
PRIORITY. “While it’s not
like fitness competitions,
the women’s physique division
still requires flexibility. You need
to be able to move fluidly and
stretch or cross-body shoulder
stretch on upper-body days.
I’ll introduce a resistance band
sometimes as well for additional
leverage.”

hold poses. Because of that,
it’s an element I’m careful not
to neglect, stretching multiple
times per week.”
4
CONSIDER CLASSES.
“Once or twice a week
I take a group fitness
class that specifically centres
on stretching. I’ll also do Pilates

2
WAKE UP AND REACH sometimes, which teaches
OUT. “While I stretch at efficient movement patterns DANIELY
various times, I’ve found and involves a lot of flexibility CASTILHO
that a great opportunity to do training.” Birth Date:
5th May, 1983
it is right when I get up in the

5
Height: 5'6"
morning. It helps loosen up the ASK FOR HELP. Weight: 72kg
body after a long sleep. I keep “This doesn’t apply only Residence:
it simple and hold poses for up to stretching but to Manaus, Brazil
to 30 seconds, things like toe all physical activity. It never Instagram:
@danycastilho_pro
touches, twists, and stretches for hurts to have an orientation
the legs, core, and lower back.” session with a qualified
professional to learn

3
LIFT FIRST. “I like to how to perform the
stretch after workouts various stretches
to relieve tension in the correctly. It helps
muscles and improve blood you avoid possible
circulation, which can help injuries.”
transport nutrients to muscles
for recovery. I focus on the
area I’ve worked—for instance,
the deep side lunge and modified
hurdler stretch (with the
CHRIS NICOLL

resting-leg foot on the inside

of your opposite thigh) on leg
day, or the overhead triceps

MARCH 2019 | FLEX 111

 /// PHOTOGR APH BY MAT T MARSH

VITAL STATS
NAME:
Marguerita Vonral
FROM:
Essex
AGE:
35
OCCUPATION:
Bikini Designer & Fitness Coach
ACHIEVEMENTS:
WBFF Figure Pro, Business Owner,
IDA Accredited Designer
HOBBIES:
Aerial Acrobatics, Wrestling & Reading
INSTAGRAM:
@margueritavonral

112 FLEX | MARCH 2019

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