a bodybuilding career

 

Cette histoire est repompee du site : http://www.geocities.com/~bodybuilding/

MY BODY-BUILDING CAREER

CHAPTER 1: THE FIRST YEAR

My body-building career began on 14 November 1990 at a gym called SHAPE-UP in East-Londen, it was a great gym it had all the equipment you need. When I started I was only 15 years and 7 month’s old and weighed only about 60kg. I had a 3 day program and it was just basic moves.

  • Press behind neck   3 x 8

  • Squats              3 x 8

  • Bench press         3 x 8

  • Lat pulldowns       3 x 8

  • Barbell curl        3 x 8

  • Tricep pushdowns    3 x 8

  • Standing calf raise 3 x 15

  • Ab crunch           3 x 20

My first day at the gym I trained as hard as I could and from the beginning I used heavier weights then my friends that were at gym for a long time. I realized that this was the sport I wanted to do for the rest of my life, but my friends and everybody told me that I would not stay at this sport for very long, they didn’t know me very well. My first month at gym my training partner (Shaun Lessing) stopped training because I trained to hard for him. I noticed that my thighs, biceps and lats just grew. Every time when I went to gym I wanted to train harder and harder. Within four and a half month’s at gym I gained 5kg of muscle no fat, I used no supplements I was only eating wholesome food, no sugar, sweets, cooldrinks nothing. I got myself a new training partner ,(Andries van Niekerk) he was a ectomorph but he trained hard because he wanted results and he got them. One day I came into the gym and I met a body-builder,(Micheal Mcloughlin) which is one of the biggest body-builders in South-Africa, he helped me a lot with my dieting. I was already so well developed that I could compare myself with some of the 18 year old body-builders and I was only 16. On my 7th month I started with my first supplement called CYBERGENICS with a guy called Paul Bradbury, it was a 2 month long cycle. I never trained so hard in my life, it was murder and the dieet was hell. It was the hardest 2 month’s of my life but I never gave up because I was training for my first contest "Mr. Border" it was only 3 month’s away and I new it is going to be hard because I had to enter for the under 18’s. While on Cybergenics we trained before school, that meant wakeing up at 4.30 in the morning and training from 5 to 7am then sleeping the rest of the day at school.

15-09-1991 (Weight 75kg) Well how about that I just heard that there is not going to be a under 18 class any more only a under 21 class and that is a little out of my range, maybe it’s for the better, now I have more time to train for the next contest "Mr. Border Schools" and it is still 7 months away. One day I came into the gym and Micheal asked me where my partner was so I told him he had to study for exams, he asked me if I wanted to train "back" with him so I said O.K. I could not believe it, it was amazing we each did 24 sets with -in 22 minutes bang, bang, bang one set after the other with about no rest in-between. For 2 days after that workout my back was still stiff. I liked to train like that because it was so intense so I asked Micheal to give me a six day split program based on that back workout. My partner Andries van Niekerk also stopped going to gym because I was training to hard for him.

10-10-1991 (Weight 76kg) A few days ago I felt overtrained and exhausted, so I bought a book about my Idol TOM PLATZ "Pro-style Body-Building". In it he said that in the off-season you have got to train as heavy as you can and that was where I made my mistake I trained with moderate weights. So I pushed my weights I used up, I am 16 now and are able to do incline dumbbell press with 32kg for 4 reps and I can squat with 120kg for 2 reps. After I read the book I had so amazing workouts it just isn’t real, o-yea I’m training with Paul Bradbury now.

22-10-1991 Today I squatted 120kg for 4 reps and my last set was 130kg for 2 reps.

02-11-1991 Today I squatted 130kg for 3 reps and benched with 90kg for 4 reps. Paul and me train’s very well together, I help him on his weak points i.e. Shoulders, lats and he helps me on my weak points i.e. Chest and arms. If one of us isn’t with it the day we make little contest between each other, we see who of us can do the most reps with the most weight possible. If I loose then I must wash his car and if he looses he must wash my bicycle, so if one of us looses a contest then he must work harder to win one.

09-11-1991 I can do incline dumbbell press with 38,5kg dumbbells for 4 reps, deadlifts with 140kg and squats 130kg for 4 reps.

14-11-1991 Today exactly a year ago was the day I put my foot into a gym and what I gained in that year was this:

 

BODY-PART                       14-11-1990                  14-11-1991

  • Arms                        30 cm                       38 cm

  • Thighs                      45 cm                       61,5 cm

  • Calves                      36 cm                       38,7 cm

  • Chest                       97 cm                       115 cm

  • Waist                       72 cm                       72 cm

  • Body weight                 60 kg                       78 kg

EXERCISE

  • Squats                      50 kg                       130 kg

  • Bench press                 40 kg                       95 kg

  • Calve raise                 80 kg                       150 kg

  • Deadlift                    80 kg                       140 kg

  • Barbell curl                17 kg                       46 kg

Aint so bad hu!! Like they say hard work pays off.


CHAPTER 2: THE FIRST TASTE OF VICTORY

20-11-1991 Today I finally got what I aimed for in squats, I squatted with 140kg (308pounds) for 2 reps, I came up from 105kg to 140kg and it took me about 40 days.

22-01-1992 O.K. it’s exactly 3 months and three days to Mr. Border Schools and its not going so well I weigh now 79.54kg (175 pounds) and I wanted to be by now at least 81.81kg (180 pounds), If I go on a diet now I’ll cut down to about 75kg (165 pounds) and that is just to light because I heard my biggest competitor Brendon Spargs weighs 90kg (198 pounds) and he will probably cut down to 85.45kg (188 pounds), but he is about six foot three and I am only five foot eight that’s why I decided, you guessed it, to go on steroids, I told myself I would never go on juice but the pressure is to much, come on the guy is bigger than my training partner Paul Bradbury and he is huge, if that does’nt top it, the contest is going to be held in my school’s hall in front of our whole school!!! The problem is now where to get it, if I can get it I’ll take it!!

21-02-1992 O.K. I’m not taking steroids I’m now on supplements called HERCULES pack 2 I’m on a thirty day cycle and I’m now on day ten, so far it works quite well, except for a little bit of the shits on day five because Paul and I were not used to the pills but now it’s fine. Paul and me are going to enter a power lifting contest the 29 February, we stand a good chance to win in both our sections. This is how strong we are at this point:

                           PAUL             ME

  • Bench press           115 kg           105 kg

  • Squats                145 kg           140 kg

  • Deadlifts             180 kg           155 kg

Lets see if we can do better at the contest. We are also training for the Mr. Border Schools Body-Building contest and it’s about two and a halve months away, it also looks as if both of us will win our divisions (lets hope so). Paul also stand a good chance to take the over-all title, IF he does’nt stop going out at nights and go to disco’s and drink and do stuff like that.

01-03-1992 Yesterday Paul and I competed in the Power-lifting compo in Queenstown Paul was in the same division as me, in the under eighty two and a halve class. Paul came first and I came third out of about ten guy’s, our total score was Paul-425kg and I got a total of 405kg.

12-03-1992 Paul, Micheal and me are going to do a Body-Building demo tomorrow and it’s going to be my first time on stage doing a Body-Building routine in front of people and there are going to be about 200 people, our routine looks quite good and I will not make a fool of myself (I think). We also started our diets yesterday, I already lost 0.9kg (2 pounds) but that is most probably water. My weight was 79.5kg (175 pounds) now it is 78.63kg (173 pounds).

24-03-1992 We are on our diets now for two weeks and I weigh now 75.91kg (167 pounds), I was 166 pounds but I put on a pound by eating to much prunes and raisins, last week Thursday it was my birthday but it did not feel like it because I couldn’t have any chocolate cake. We’ve got another thirty two day’s left of our diet. After Paul and me take first in our divisions in Mr. Border Schools and Paul take the over-all title, we are going to Port-Elizabeth for another Body-Building contest called S.A. Coastal Classic, we are going to take that as well. O-yea it went fine in the demo, I didn’t even have any stage jitters. Paul and I must also start on our posing routines.

25-03-1992 My weight is now 75.5kg (166.5 pounds), we took our body fat % today and I had 9.6% and Paul had 7.6% fat, I must lose another 4kg then I will have between 3-4% fat, Paul must lose another 4kg then he will have 3% fat. We call ourselves now THE STEEL WARRIORS, but we want to go on steroids (anavar) then we are going to call ourselves JUST JUICE. Here is a break down on how my body weight is and what it must be:

 

DATE          WEIGHT NOW    WHAT WEIGHT MUST BE

12-03-92      79.50 kg      79.50 kg  

27-03-92      75.00 kg      75.00 kg        9.6% FAT           

30-03-92      74.09 kg      74.54 kg  

01-04-92      74.09 kg      74.09 kg  

03-04-92      74.09 kg      73.63 kg       7.6% FAT

06-04-92      74.09 kg      73.18 kg

08-04-92      74.09 kg      72.72 kg

10-04-92      73.63 kg      72.27 kg

13-04-92      73.18 kg      71.81 kg

15-04-92      72.50 kg      71.36 kg

17-04-92      71.80 kg      71.45 kg

20-04-92      71.00 kg      71.36 kg        3.0% FAT

22-04-92      71.00 kg      71.00 kg

24-04-92      70.65 kg      71.00 kg        NIGHT BEFORE

24-04-1992 The thought of steroids is out again and it’s the night before the contest my weight is perfect I look excellent but I’m pissed off because my parents told me that I’m not allowed to enter S.A. COASTAL CLASSIC contest because they are not going to pay for it gee you know life suck!, and that I must get a part-time job and pay for my own supplements. I’m now so pissed off I’m not even nervous for the Mr. Border Schools contest tomorrow.

25-04-1992 The show is over and I won my division and the over-all title and it is the first contest I entered, I cant believe it, I even beat Paul in the over-all’s, I thought he would beat me hands down, but I was more ripped then him or something, I still cant believe it, maybe tomorrow. My parents also said that I could go to the S.A. COASTAL CLASSIC contest, it is the first time my parents actually see me pose, and now they know how good I am.

05-03-1992 This weekend Paul and I competed in the S.A. COASTAL CLASSIC contest in Port-Elizabeth and I won my u\18 division and Paul came second in the u\21 middle weight class, the guy that beat Paul was definitely on steroids his back was so full of zits it looked like a pizza. Paul and my next contest will be Southern-Africa’s in a years time, I weigh now 70kg ripped and Paul weighs 74kg ripped, I want to weigh 75kg next year ripped and Paul 78kg ripped, but now it’s time to BULK-UP!!!

TIPS I LEARNED SO FAR:

  • Do no squatting the last week before a contest, if the contest is on Saturday do some light leg extensions and light leg presses on Tuesday.

  • To raise your testosterone level. Go on the next cycle for 2 months with a 1 month stop for 3 weeks and then start again.

  1. Take Zinc Glucanade 10mg x 5 tablets three times a day

  2. Vit. E 400 or 500iu x 3 per day

  3. Pharmaton S.A. one tablet a day

  • Use nicotinic acid’s (vit. B-3) to open valves in your veins to get a better pump.

  • Take it 5 before your workout, start with 2 tabs a day then work your way up to about 4 to 5 tablets. Take them especially before you compete.

  • Dont drink any water or any fluids 12 hours before contest.

  • Last 3 days of dieting use slow-k (for potassium) 600mg tablets for huge pump. Take one tablet a day. Thursday, Friday and Saturday morning.

  • Take vit. B-12 and B-complex injections + vit. B-6 tablets for better amino acid, protein and carbohydrate synthesis, let muscle grow faster.

  • Take INOSINE, believe me it makes you strong. NB

  • Use Landi-m for more hormones.

  • 14 Days Before a contest start taking 2000mg of vit. C four times a day. NB

MY DIET FOR MY FIRST TWO CONTESTS :

START DIET ONE AND A HALVE MONTHS FROM CONTEST

BREAKFAST:

  • 100g Rolled Oats (made in Microwave) +

  • Fat Free Milk and sweetex sweetener

  • any low calorie fruit

MID-MORNING:

  • A halve of a can of Tuna (all salt rinsed off)

  • One coffee cup of cooked brown rice

  • One potato

LUNCH:

  • One de-skinned, de-boned chicken breast

  • One coffee cup of cooked brown rice

  • One potato

MID-AFTERNOON:

  • One potato

  • One low calorie fruit

  • One glass of fat free milk

SUPPER:

  • 200g Hake fillet

  • One potato

  • Some mixed veg

NB: Drink plenty of water. Diet does not contain NO SALT. Coffee is allowed

THREE WEEKS FROM CONTEST

Depending on how I look will decide on how I will change the diet:

  • I will definitely swap the tuna for chicken breasts.

  • If I need to look a bit more weight drop the carbohydrates a bit, not the protein, if you want to maintain your body weight add a little bit of carbohydrates.

SATURDAY OF THE CONTEST:

BREAKFAST:

  • Eat breakfast a bit earlier then normal

  • Eat a halve of a cup of Rolled Oats(Raw), make in microwave with a little water.

  • One potato

  • One de-skinned, de-boned chicken breast

Eat every two hours a potato up to contest, you must not be full or hungry, your last potato must be 2 hours before you go on stage so you must time it right. Eat a third of a pack of DATES one hour before pre-judging and a third of a pack one hour before the final show, the other third eat it through out the day. Before you start pumping up drink a glass of distilled water and a mouth full before you go on stage.

LUNCH:

  • Two potato’s

  • Two slices of pineapple

  • One chicken Breast

Again eat a potato every two hours up to two hours before you go on stage.

THINGS TO TAKE WITH TO CONTEST:

  1. Posing trunks

  2. Towel

  3. Olive oil

  4. Music tape

  5. Nicotinic acids

  6. Dates

  7. Distilled water ( 2 liters)

  8. Lots of potato’s

  9. Slices of pineapple + chicken breast (Pre-judging could take long)

  10. Self tan + Sun Shimmer


CHAPTER 3: THE NATURAL CONTEST

02-07-1992 O.K. I’ve made some major changes, first of all I weigh now 85kg (187 pounds) you may think it’s fat but think again I’ve still got 90% of my cuts and my abdominals is clearly visible, secondly my strength has come up considerably, I can bench press now 115kg and squat 160kg all my other lifts has also come up the same and this all is without steroids.

06-07-1992 The other day when I did leg press I had too much pressure on my head and just as quick as an blink of an eye I got this huge throbbing headache at the back of my head, where my spine is connected with my head. It could be that I burst a little vein or that I stretched a muscle, I cant bench or shoulder press or do anything that puts pressure on my head. It goes away but when I put pressure on my head it just comes back, I dont know if I should take a week or so of but I will train tomorrow and the day afterwards and see how it goes.

10-07-1992 So far I’ve trained true the pain, every time before I train I took pain killers, but I could still feel a little bit of an headache, now it is starting to go away, I still get a headache when I bench but shoulder pressing and squatting is fine now.

11-07-1992 Man today I had this amazing leg workout with Micheal Mcloughlin I didn’t even go heavy, the heaviest was 130kg for 10 reps, then we did hack squats, then leg extensions superseted with leg press, our gym have about sixty stairs all the way to the top when we finished and we walked down, my legs was to tired, I fell down the last three steps!!

17-08-1992 A month has passed and I weigh now 87.5kg. My bench press have come up a little, I bench now 120kg for one rep and 100kg for about eight or nine, my squats is still the same, I have started deadlifts now and can manage 170kg. Paul and I may not be able to train together any more from the end of the month because his writing his semi-final exam’s for matric and then he will have to train other times. I am a little sad about it but what can I do, I will never get a partner quite like him, in some lifts he is stronger then me and in some lifts I am stronger then him so we always chase each other.

29-08-1992 Paul, Lee, Micheal and me entered the S.A. national league powerlifting show, it was a team effort not individualized so we came second, EP came first, BORDER (us) second, NATAL third and OFS came forth. I squatted 160kg, benched 112.5kg and deadlifted 180kg, my total was 452.5kg, fifty kilograms more than my other powerlifting show.

14-09-1992 Today was the best workout ever, I bench pressed 100kg for 11 reps and 130kg for one rep, I beat Lee and Paul in Bench press now, I cant believe it. I am so strong because I take zinc, vit.e, vit.b-6, vit. B-12, vit.b-complex and Landy-m for two weeks now.

23-09-1992 I benched 105kg for ten reps and 110kg for 5 reps but I still only squat 170kg for one rep. Yesterday the 22nd I have started to diet, k weigh 88kg now and want to go down to 80kg, my reasons is, I feel to fat and I want to look good for the summer, I hope my strength still goes up. I’m also starting "GH Factor" tomorrow, it’s a natural growth hormone and it is said to be as strong as steroids, if it is I dont know, but we will soon find out next month.

24-09-1992 I have dieted for two day’s now and lost a lot of water I weigh 85.5kg now. Following is a daily chart for the next month to see how good "GH Factor" from Bevery Internarional really is:

Date:24-09-1992

Weight:85.5kg
Bench Press:

100-10 reps
110- 6 reps
120- 1 rep

 
Pump: good
Energy: little down
Fat% = 16

Date:25-09-1992

Weight:85.5kg
Squats:

130-10 reps

Pump: good
Energy: OK
 
 

Date:26-09-1992

Weight:?
Shoupress:

28.5kg-12
dumbbell

Pump: OK
Energy: low
I trained very early in morning

Date:27-09-1992

Weight: OFF
 

Date:28-09-1992

Weitht:84.85kg
Bench:

105- 8 reps
115-2 reps

Pump: good
Energy: low

Date:29-09-1992

Weight:?
Squats:

130-10 reps
160- 1 rep
170- 1 rep

Pump: good
Energy: little up
Getting Stronger!!!

Date:30-09-1992

Weight:83.85kg

Deadlift:
180- 1 rep

Shou press:
32kg-12 reps
dumbbell
 
Pump: good
Energy: good

Date:01-10-1992

Weight:?

Bench:
100- 9 reps
110- 5 reps
120- 1 rep
 

Pump: very good
Energy:

very good
not strong today, think it is the diet

Date:02-10-1992

Weight:?

Squats:
130-20 reps
150-10 reps
 
 
Pump: excellent
Energy:

very good
Donder today I was strong

Date:03-10-1992

Weight: OFF

Date:04-10-1992

Weight: OFF

Date:05-10-1992

Weight:83.30kg

Bench:
100- 9 reps
110- 4 reps

Pump: excellent
Energy:
excellent
Trained very fast that’s why weak

Date:06-10-1992

Weight:?
Squat:

132-10 reps
152-2 reps
162- 1 rep
185- 1 rep

Pump: good
Energy:
excellent
Squats is going excellent
 

Date:07-10-1992

Weight:83.4kg
Deadlifts: /

Shou press:
30kg per side-3
Smith machine

Pump: OK
Energy:
good

Date:08-10-1992

Weight:?
Bench:

100- 8 x 4
120- 1 rep
 

Pump:excellent
Energy:
excellent
My biceps was huge

Date:09-10-1992

Weight:?
Squats:


130-20 reps
150-10 reps
170- 4 reps

Pump: excellent
Energy:

excellent
 
 
 

Date:10-10-1992

Weight:?
Shou press:

light sets
 
Pump:

pretty good

Energy: good
Trained at 6am still had lots of energy

Date:11-10-1992

Weight: OFF
 

Date:12-10-1992

Weight:83.25kg
Bench:

100- 9 reps
 
Pump: excellent
Energy: excellent
Trained very hard

Date:13-10-1992

Weight: ?
Squats:

Did 16 sets
 
Pump: excellent
Energy: The best

Date:14-10-1992

Weight:83.25kg
Deadlifts:

140-8 rep
Shou press:

28per side-8reps
smith machine
Pump:like a balloon
Energy: very high
 

Date:15-10-1992

Weight: ?
Bench:

Did lots of
reps

Pump: excellent
Energy: to much

Date:16-10-1992

Weight:83.2kg
Squats:


130-20 reps
150-10 reps
160- 6 reps
170- 3 reps

Pump: excellent
Energy: excellent
 

Date:17-10-1992

Weight: ?
Shou press:

Reps
 
 
Pump: excellent
Energy: sky high
 

Date:18-10-1992

Weight: OFF

Date:19-10-1992

Weight:83kg

Bench:

100- 6 reps
110- 2 reps
120- 1 rep

Pump: very good
Energy: excellent

Date:20-10-1992

Weight: ?
Squats:

over 20 sets

Pump: the best
Energy: floods
 

Date:21-10-1992

Weight: ?
Deadlift:


140-10 rep
180- 1 rep

Shou press:
Reps

Pump: to pumped
Energy: to much

Date:22-10-1992

Weight:82.8kg

Fat% =10,5
 
Pump: exploding
Energy: to much

Date:23-10-1992

Weight: ?
Squats:

185- 1 rep easy
Pump: excellent

Energy: excellent

 

FOLLOWING IS HOW MY DIET ROUGHLY LOOKED WHILE ON GH:

BREAKFAST:           PROTEIN         CARBS           FAT         CALORIES

100g Raw Oats        10.00           65.00           2.00        401.00
500ml Skimmed milk   18.10           32.00           0.40        180.00
100g Banana          1.17            26.70           0.55        105.00

MID MORNING:

220g Cooked Brown Rice 5.50          56.01           1.32        261.80
200g Chicken Breast   57.80          0.00            8.00        386.00
100g Pine apple       0.40           10.90           0.40        49.00

AFTERNOON LUCH:


220g Cooked Brown Rice 5.50          56.01           1.32         261.80
150g Chicken Breast   43.35          0.00            6.00         237.85
100g Pine apple       0.40           10.90           0.40         49.00

SUPPER:


150g Cooked Brown Rice  3.75          38.19           0.90        178.50
200g Chicken Breast   57.80           0.00            8.00        386.00
100g Pine apple        0.40           10.90           0.40        49.00

EXTRA’S:

1L Milk               36.20           64.00           0.80         360.00

TOTAL’S:              240.37          370.61          30.49       2904.95

07-10-1992 Today I am so cross because a friend of mine is taking steroids, no it is not Paul or Micheal. The stuff he is using is quite sake but with any steroid you are playing with fire. Yesterday I did a 185kg (407 pounds) squat, all the way down. Now everybody think I am on the stuff. It was so nice, the whole gym became quite and when I did it everybody could not believe it, they asked me what I was taking! I want to squat 200kg before I am 18, I have got six month’s to do it in.

28-10-1992 Well "GH Factor" is working very well, my squats sky rocketed but my bench press got lighter because of the diet. Paul and me aint training together because of his exam’s, it’s actually better because no he dont know how hard I am training and dam, I am training hard because next year I must compete against Paul again at the Southern-Africa’s. I am starting with growth accelerator today hope it is good, the 27 of March I weighed 76kg with 10% body fat now I weigh about 82.5kg with 10% body fat, so roughly I packed on about 6kg of muscle form then till now.

30-10-1992 I weigh 81.9kg now and looking in excellent shape, this growth accelerator lifts up my testosterone level so much that it feels unusual, as for training, better it just could not go.

17-11-1992 I weigh 83.5kg with 8% body fat and looking much bigger, especially my thighs, some times I squat up to two hours and do up to 24 sets. My arms is also a lot bigger.

13-12-1992 I weigh 84kg an still got only 8% body fat. My training is going very well and I am trying to train harder all the time. I train in the morning at 6am now because it is holiday’s now and all I can do is train, eat, rest and grow so next year I am going to kick some mayor ass! O-yea I also past st.9 with a average of 50% not so bad for not even studying.

14-01-1993 I am taking quite a few supplements now i.e. Mass 500, Growth accelerator, vit. B-12, B-complex injections, Landi-M and nicotinic acids, and training hard as hell. Southern-Africa’s and Mr. Border School’s is only about four month’s away. I wrote letters to a view pro Body-Builders a while back and yesterday I got a letter from Vince Taylor, he say’s that he is getting ready for the 93 season in February. I am also thinking about going on steroids after Border School’s for the S.A. Champs. I weigh now about 84kg with 9% body fat.

15-02-1993 O.K. steroids are out again. I train with a guy named Jason Wilson and we are training harder then ever. We train so hard that after a set we fall to the ground in pain and to get out breath back. This year I am meaning business. Micheal and me want to enter a all natural show in the United States, it will be at the end of the year so I have got to train hard, all we need now is sponsors, I weigh 84.5kg now.

17-03-1993 Yo! I’m back and better than ever. Jason and I split up so I am training alone again, I dont know what it is with these guy’s no one wants to train very hard, as soon as when I go into like a over drive they just dont want to train with me any more. Yesterday I trained thighs and hamstrings, all I did for thighs was squats, that’s it, I did about twenty five sets and today my legs are so sore they feel bruised inside. After squats my legs was to tired I couldn’t even walk, I just fell to the ground and laid there for about ten minutes. I am not going to enter Southern-Africa’s, I am going to enter Border School’s (5 June) and the S.A. Drug free Champs (19 June). Paul Bradbury is also entering that contest so I have got to train very hard.

19-04-1993 I am going to start my diet tomorrow for Border School’s, so today I pigged out badly, I ate everything that I saw and now I am stuffed. This contest I am going to be at my best, I am much bigger and better now, so I must take Border School’s over-all again.

20-04-1993 Today I started my diet and it was O.K. so far. My fat percent is about 12 and I weigh just over 84kg. I must loose 9kg to have about 3% body fat.

22-04-1993 The diet is perfect so far. Today I bench pressed 133kg, I bettered my record by 3kg.

26-04-1993 O.K. the diet has started to take it’s toll, I feel like a piece of shit, I am starting to get weaker but I am looking quite sharp, I have got a very good chance to take over-all at Mr. Border School’s again!!

10-05-1994 The diet is going fine but I am getting l little irritated with everything, including my poor girlfriend, I dont mean it, it just happens, it’s the diet.

12-05-1993 I burned my leg on a hot exhausted pipe of a motorbike, just below my calve and it looks quite bad, but I am sure it will heal by the time of the contest. My legs looks excellent in all other aspects, I’ve got veins running down my legs like road maps.

Following is how my weight looks and how it should look till up to the contest:

DATE         FAT       WEIGHT NOW   WEIGHT MUST BE
20-04-1993   12% fat   84.00kg      84.00kg
23-04-1993             83.40kg      83.52kg
26-04-1993             82.40kg      83.05kg
28-04-1993             82.40kg      82.57kg
30-04-1993             82.05kg      82.10kg
03-05-1993             81.15kg      81.63kg
05-05-1993   8,2% fat  81.30kg      81.15kg
07-05-1993             80.50kg      80.68kg
10-05-1993             80.05kg      80.21kg
12-05-1993             79.50kg      79.73kg
14-05-1993  5,6% fat   79.20kg      79.26kg
17-05-1993             79.20kg      78.78kg
19-05-1993             79.00kg      78.32kg
21-05-1993             78.00kg      77.84kg
24-05-1993             77.05kg      77.37kg

MUST INCREASE CARBS BECAUSE BORDER SCHOOLS GOT CANCELLED!!

26-05-1993             77.25kg       76.90kg
28-05-1993             77.30kg       76.42kg
31-05-1993             78.00kg       75.95kg
02-06-1993             79.15kg       75.47kg
04-06-1993             79.50kg       75.00kg
07-06-1993             78.50kg       75.00kg
09-06-1993             77.55kg       75.00kg
11-06-1993             77.40kg       75.00kg
14-06-1993             77.00kg       75.00kg
16-06-1993             76.10kg       75.00kg
19-06-1993 3% fat      75.00kg       75.00kg

17-05-1993 Yesterday I had food poisoning, I got it by eating brown rice that went off, I thought I was dying, my mom took me to hospital and when they took my pulse, they asked me if I do regular exercise because my pulse was below fifty beats per minute, but that is over now. It happened on my rest day so it was cool, I trained today already. I am going to try and come in at about 77kg but to mirror will have to tell first if I am ready or not at 77kg.

22-05-1993 My strength have dropped quite a lot but I look very good.

24-05-1993 I just heard that Mr. Border School’s have been canceled now I will have to increase my carbs to increase my body weight, it will just be water I put on not fat. If I dont increase my carbs I will loose to much muscle. I did a demo at a schools Body-Building contest "Mr. Delle Sella" on the 26 May 1993, I did not even know I was going to do it, Micheal forced me into it, but I am glad because if I entered I would have beaten the over-all winner easily. I got the photo’s back of the demo and it looks like I am dead on target.

04-06-1993 My weight is going up to much so I must decrease my carbs a bit, my weight is now 79.50kg.

09-06-1993 I lowered my carbs again so my weight dropped to 77.55kg, it’s exactly ten day before the contest.

18-06-1993 The night before the contest and my Girlfriend "Lola" and I are lying on my friends bed in Durban and I am thinking about tomorrow’s contest and the events of what will follow if I loose!! I am sure I will win though because I worked my but of the last couple of months and I am sure no one worked as hard as I did.

23-06-1993 The contest is over and I won the over-all u\21 title at the age of 18. Now I can say I am the best built natural u\21 in South-Africa, but next will be the normal S.A. Championships where they dont test of drugs. The guy’s at the S.A. natural Contest was big, the guy that came second weighed 91kg (my weight was 75kg) and I kicked his ass, he was Mr. Durban, Mr. Pinetown, Mr. Beach-boy ext. ext. I am having a pizza now and believe me I am really enjoying it. Now it is time to get huge and strong!!!!


CHAPTER 4: THE FIRST SIGN OF TROUBLE.

08-07-1993 My weight is now 84,5kg, my strength is up but I have not got it all back yet. I feel and look a little fat, but that’s o.k. I will start to diet on the 20th, I train with Lee Bradbury now, Paul’s brother. We are training very hard and are sore every day.

20-07-1993 I have not started to diet yet, I will start next month, I have started a supplement called Dibencozide plus. We have got a new computer at the gym that tests your liver, kidneys, lungs, gh level and most important testosterone level, we did a test on me before and after I started the supplement and my testosterone level just about tripled, I saw a guys test at our gym that is taking light doses of steroids and my testosterone level is higher than his, this means this supplement is working. My weight is now 87.5kg and I got most of my strength back, I benched 100kg for 13 reps and squatted 130kg for 15 reps and 170kg for one rep.

29-07-1993 My weight is now 88.4kg but I was 89.1kg a while back. I have started to diet now. My strength have gone up more, I bench 105kg for 11 reps and 115 for 5 reps, my squat can still be better, I squat 140kg for about 8 reps. Not only have my strength come up but also my size and people is noticing, they just keep shaking their head’s when they see me training, some people asked me if I am not big enough already, my answer is always "NO!"

05-08-1993 My weight is now 88.6kg, I have dieted now for about 2 weeks but my weight just does not want to go down, but I got a little bit more definition, so it’s excellent. My strength is still going up in bench press. Today my bench press looked like this: 90kg-12, 100kg-12, 110kg-11, 130kg-1, 100kg-12, not so shabby hu! I want to try and get my squat up more. My other body parts is also growing considerably, like my shoulders, hamstrings and back, I guess my arm’s and calves need to be a bit bigger but at least are they in comparison with my other body parts. They are not the best but they wont let me down in a contest.

12-08-1993 If you think I was strong last week, this week my bench press looks like this: 90kg-12, 100kg-12, 110kg-10, 120kg-4, 135kg-1. My weight is still 88.5kg

24-08-1993 I have started to diet real strict, I want my fat% down. My bench press is still going up, I benched 130kg for two reps and I have the flu, today Lee and me squatted and it looked like this: 90kg-20, 120kg-12, 130kg-12, 145kg-8, 70kg-70reps! The last set of seventy reps we tried and do them non-stop, one after the other, after that set you just about hurl your guts out. My weight is now 88.95kg

26-08-1993 I am getting stronger day by day, Lee and me are training like never before, I want to put on at least 4kg of muscle on my frame before the next contest.

14-10-1993 Time to play mind games on some of the other body-builders. My weight is still 88,5kg and I am telling everyone I am dieting and going down to about 82kg. I am dieting but to put on size, I want to weigh about 95kg.

21-10-1993 Today I benched what I wanted to bench for a long, long time, I benched 140kg for one rep, my set looked like this: 95kg-12, 100kg-12, 110kg-12, 130kg-2, 140kg-1.

08-11-95 I am busy writing my matric final exams, but I am still training hard. Micheal have entered the S.A. Champs on the 4th and he came second in the middle weight category, he got his springbok colors and got selected to enter the Mr. Universe contest in Wales. We are starting to train together.

23-11-1993 Micheal came back from the Mr. Universe contest with a 9th placing in his division . I want to enter the S.A. Champs in 1994 and get my springbok colors.

01-02-1994 A couple of months have passed, micheal and I have been training like demon’s and I have pushed my weight p to 90kg with 15 % body fat. I have started to diet and I plan to diet till the end of October, that’s 9 months of dieting!. Mike and my training is still going fine, we have started running beach dunes and believe me if you want a pump in your legs well then, just run a couple of them, I nearly hurled my guts out and I am very fit. We train so hard that Mike’s gums started to bleed and sometimes we cant see properly because of a lack of oxygen.

19-03-1994 It’s my birthday today and I turn 19 years old, the worst part is, is that I am dieting and cant have any chocolate cake. My weight is now about 86.5kg with 11% body fat. Everybody have been starting to talk about mike and me, they say that we are training like mad men. We are definitely going to turn some heads. I want to compete at about 85kg but ripped to the bone. I will enter Mr. Border which I will win over-all then I will enter the S.A. Champs and I will win my division (junior heavy weights) then I will be chosen to enter the Mr. Universe in Germany.

16-05-1994 Another two month’s have passed and lot have happened in that time, the most important one is that I am going to, in fact I have started taking steroids today. Here what I am going to use and how the cycle looks, all the injections are given on Mondays once a week only. STEROID NO.1 is called Testin (depo-testosterone), it’s high in androgens and medium to high anabolic. STEROID NO.2 is called Laurabolin (it’s a brother of Deca-durabolin) it’s low in androgens and very high in anabolic’s, both you get in 10ml bottles.


NO. OF WEEKS    STEROID NO.1    STEROID NO.2

1               0,5cc           0,5cc
2               1,0cc           1,0cc
3               1,5cc           1,0cc
4               2,0cc           1,5cc
5               2,0cc           2,0cc
6               1,5cc           2,0cc
7               1,0cc           1,5cc
8               0,5cc           0,5cc
9               OFF             OFF
10              OFF             OFF
11              OFF             OFF
12              OFF             OFF
13     START NEXT CYCLE

This cycle is for me to get big then I will take 4 weeks of for my body to recover then I will start on a new cycle with a diet to cut up for Mr. Border and S.A. Champs. My weight is 84.85kg my strength is still the same, my bench press sets looks like this: 100kg-12, 120kg-7, 130kg-3 and 140kg-1, I want my bench press sets look like this: 120kg-12, 130kg-10, 140kg-6 and 150kg-1, I also want to squat at least 150kg-12 reps, I squat now 120kg-15, 130kg-12 and 150kg-4. I barbell curl now about 80kg for 10 reps, I want to barbell curl 90kg-1 reps.

20-05-1994 Four days have passed and my strength is still the same, I still feel exactly the same as before I started, but my weight is now 85.95kg up 1kg, but that could be because I am eating like a pig (I eat a lot but good food).

24-05-1994 My weight is 86kg and my strength have started to go up. Normally I shoulder press about 90kg for 2 reps, now I got 7 reps with 90kg!!!!!

08-06-1994 My weight have jumped to 88.7kg and my strength has come up in bench press, my sets look like this now: 100kg-12, 120kg-10, 130kg-6, 140kg-2. I have seen now that if a person is taking steroids your strength and body-weight dont just sky rocket, the only thing steroids do is it prevents you from reaching a ceiling you can carry on growing, bearing in mind that you also will have to up your steroid dosage later. Mike and me is training our whole body three times a week, Mondays, Wensday and Friday is chest, shoulders and arms and Tuesdays, Thursdays and Saturdays is thighs, hamstrings, back and calves. We are really starting to bomb our body’s now.

22-06-1994 My weight is just over 90kg and my body fat is 13%. My strength is up a little in bench press: 100kg-12, 120kg-12, 130kg-8, 140kg-4 and 150kg-1 rep. Mr. Border is the 17th of September, so it is just less then 3 month’s to go, I must decrease my body fat to about 7 or 8% by 22nd of July to get ripped to shreds for the contest.

23-06-1994 Today I had the best leg train in years, the sets looked like this 130kg-22, 130kg-17, 130kg-15, 130kg-15, with about no rest in between, after that I did leg press superseded with leg extensions with no rest in between and then I did another 4 sets of leg extensions. Then I did hamstrings, Back then calves.

12-07-1994 My weight is now about 91.5kg, I finished my first cycle but my strength is still going up, I broke my record again, I benched 153kg-1 rep. Shoulder press looks like this: 50kg-20, 65kg-15, 80kg-15, 90kg-10, 105kg-3, 90kg-12.

27-08-1994 The last couple of weeks was totally hell, I had trouble with my stomach, I had trouble walking, I couldn’t train or sleep it was to sore, I thought I had a ulcer or a torn muscle in my stomach or my liver was suffering because of the steroids (but I dought it, I did not take so much) or something. Some night’s I didn’t sleep one minute, I just curled up of all the pain. The only think that helped for the paid was anti-inflammatory tablets and a hot water bottle so hot that it burned red marks on my stomach and my lower back. My girlfriend Lola started staying at my house a while back already and she knew what I was doing and she stood by me through all the pain and sleepless nights. She never liked what I was doing and always warned me that something will go wrong one day and now I had to learn the hard way. It carried on for a couple of weeks until I stopped the diet and started eating normally again, but it didn’t go away immediately it still carried on for a week after I stopped the diet. I went to hospital and went to have a scope done in my stomach, the doctor said that I didn’t have a ulcer but my stomach was totally inflamed and that I might be allergic to fish or something. I trained so hard and now I cant enter, well I learned a big lesson this year. Well you must learn by making some mistakes. Next year I will enter, but I am not going to tell anyone, that was my biggest mistake to tell someone.


CHAPTER 5: MY YEAR LEADING UP TO MY FIRST MAJOR CONTEST

18-09-1994 Some more time has passed, have been training as hard as I could and my strength have not dropped, it have in fact come up more. Last night was Mr. Border and the guys looked excellent, I would have won the junior section but I dont know about the over-all, Craig Davron won it and he looked massive and ripped. I would have loved to enter though, it’s just in me, I felt as if I had to be on stage, I felt like a fish out of water in the audience. I have to get in shape now, now that I saw the contest again all my fear of steroids is over and I think I will give it another shot (pardon the pun). Today I sat down and figured it out, I worked out all my steroid cycles till next year’s Mr. Border and S.A. Champs, which will be a week later. Roughly the cycle’s will be put out like this:

  • OCTOBER    ON

  • NOVEMBER   ON

  • DECEMBER   OFF

  • JANUARY    ON

  • FEBRUARY   ON

  • MARCH      OFF

  • APRIL      ON

  • MAY        ON

  • JUNE       OFF

  • JULY       ON

  • AUGUST     ON

  • SEPTEMBER  ON

Later I will define what I will be taking and the amounts.

21-09-1994 Yesterday I beat Mike at shoulder press again, I got 9 reps with 95kg and he got 7 reps ha! ha! and I have not even started to take the steroids jet, wait till next month, poor Mike is going to suffer.

01-10-1994 Today I am starting the steroids again and here is how my first to month cycle’s will look: Remember I always take shots on the same day of the week.

  • I will be taking Sustenon 250 and Deca-durabolin, both you get in ampules .

  • Sustenon is a high anabolic and mild androgenic drug but is works excellently and is quite safe, it give you lots of strength.

  • Deca-durabolin is a very high anabolic and a low androgenic drug, witch make it very, very safe, it builds quality muscle.

  • Sustenon only comes in 250mg ampules and you only need to take it every two weeks.

  • Deca-durabolin comes in 50mg and 200mg I used the 50mg one’s.

WEEK

SUSTENON 250

DECA-DURABOLIN

1

250 mg

50 mg

2

 

100 mg

3

250 mg

100 mg

4

 

150 mg

5

250mg

150 mg

6

 

100 mg

7

250 mg

100 mg

8

 

50 mg

December I will not take anything. I will just train as hard as I can.

14-12-1994 Some time has passed and I got a bit stronger. I bench now 170kg and squat 170kg for four reps but I am still not happy with that and I shoulder press 105kg for four reps, my weight is now 92kg and still going up(hopefully), but I feel a little fat I am round about 14% body-fat, I want to really start to get big now. Now I am not going to play around any more, now I am going to take a bit more juice(steroids) because my stomach still have not given me any problems. I am starting my next cycle the first of January. My second cycle (April and May) will look roughly the same. Here is a set out of how it will look and what I will take:

  • Remember shots are taken on the same day of the week.

  • I will be using Sustenon 250, Deca-durabolin and Tribolin.

  • Tribolin is a high anabolic and mild androgenic drug, it’s quite safe in moderate doses and only comes in a 10ml bottle, it builds muscle quite fast.

WEEK

Sustenon 250

Deca-Durabolin

Tribolin

1

250 mg

50 mg

0,5 cc

2

250 mg

100 mg

1,5 cc

3

500 mg

150 mg

2,0 cc

4

250 mg

150 mg

2,0 cc

5

500 mg

150 mg

1,5 cc

6

250 mg

100 mg

1,0 cc

7

250 mg

100 mg

1,5 cc

8

250 mg

50 mg

0,5 cc

 

16-01-1995 My strength is really going up now, today my bench press looked like this: 100kg-15, 120kg-12, 140kg-10, 160kg-1, 177kg-1 easy. Yesterday my squats looked like this: 130kg-15, 150kg-10, 170kg-5, 190kg-2 reps. I broke my squat and bench press record in two days.

23-01-1995 Today squats was quite good, it looked like this: 130kg-15, 150kg-10, 170kg-10 and 200kg-1. For next contest I want really big legs and the only way to build them is with hard heavy squats.

20-04-1995 Three months have passed and so have the first cycle of the year with no sign of any stomach pain. The first cycle went fine, my weight is around 95kg and I bench pressed 180kg for 1 rep. I took a few days off when I went off the juice because I started feeling weak and down. I guess juice have got a psychological effect on your brain, as soon as you go off you think you will get weak then you want to start up again, but a person must take that four weeks off the juice for recovery time. I am back into training again and feel much better because I will be starting the juice again. I am still not happy with my size, I want to be much bigger even though everybody is saying how big I am and they dont know where I will fit more muscle on, but will show them they must just wait and see me at Mr. Border, then we will talk again. Lola on the other hand is very worried that something will go wrong with me, I keep telling her that she is too worried about the whole thing and that nothing can go wrong.

09-05-1995 I have started my next cycle and upped my doses a bit. My weight is now 96kg and I look great, I am really going to look good at Mr. Border this year, it’s about five months away now and I am on target, over-all I got bigger, but I think my best body parts is thighs and back. Last night I bench pressed 180kg again. I must take some photo’s of myself again to see what I must change before the contest.

29-06-1995 It’s nearly three months away from the contest and I feel great, I think I can crack it this year, today my bench press looked like this: 100kg-20, 120kg-15, 140kg-12, 160kg-5, 185kg-1 rep. I am going to start dieting the eleventh of July to be sharp at the Border and S.A.’s. I will start dieting exactly three months out.


CHAPTER 6: THE LAST THREE MONTHS LEADING UP TO THE CONTEST

11-07-1995 I have started my diet and my third and most important steroid cycle today, here is a detailed chart of what I did and what I took form now everyday up to the contest day:

  • I used Depotrone 200mg ampules, Sustenon 250 is better but I could not get any, it is high in androgens and moderate anabolic, but is not a good drug to use.

  • I will also use Laurabolin which I mentioned earlier.

  • Also Deca-durabolin.

  • For the last ten day I will be using Halotestin(tablet form)

  • I will also be using diuretics like Aldactone and lasix and slimming tablets like Thinz and other tablets like Venteze and Ephedrine for better breathing and it also keeps your muscle because it is a T-4 antagonist Slow-K for potassium, Slow-Mag for magnesium and Ephedrine for energy, I will explain everything in better detail as the days go on.

Day

Depotrone

Laurabolin

Deca

Halotestin

Thinz

11-07

200 mg

 

 

 

 

12-07

 

 

 

 

 

13-07

 

 

 

 

 

14-07

 

 

 

 

 

15-07

 

 

 

 

 

16-07

 

 

 

 

 

17-07

 

 

 

 

 

18-07

200 mg

1,0 cc

 

 

 

19-07

 

 

 

 

 

20-07

 

 

 

 

 

21-07

 

 

 

 

 

22-07

 

 

 

 

 

23-07

 

 

 

 

 

24-07

 

 

 

 

 

25-07

200 mg

1,0 cc

 

 

 

26-07

 

 

 

 

 

27-07

 

 

 

 

 

28-07

 

 

 

 

 

29-07

 

 

 

 

 

30-07

 

 

 

 

 

31-07

 

 

 

 

 

01-08

200mg

1,5 cc

 

 

 

02-08

 

 

 

 

 

03-08

 

 

 

 

 

04-08

 

 

 

 

 

05-08

 

 

 

 

 

06-08

 

 

 

 

 

07-08

 

 

 

 

 

08-08

200 mg

2,0 cc

 

start taking 1 tablet of Venteze a day till 26-09

start taking 70 mg of ephedrine before workout + liverton everyday till 26-09

09-08

 

 

 

 

 

10-08

 

 

 

 

 

11-08

 

 

 

 

 

12-08

 

 

 

 

 

13-08

 

 

 

 

 

14-08

 

 

 

 

 

15-08

 

2,0 cc

 

 

 

16-08

 

 

 

 

 

17-08

 

 

 

 

 

18-08

 

 

 

 

 

19-08

 

 

 

 

 

20-08

 

 

 

 

 

21-08

 

 

 

 

 

22-08

 

2,0 cc

100 mg

 

 

23-08

 

 

 

 

 

24-08

 

 

 

 

 

25-08

 

 

 

 

1 tab

26-08

NSC CONTEST

 

 

 

1 tab

27-08

 

 

 

 

1 tab

28-08

 

 

 

 

1 tab

29-08

 

2,0 cc

100 mg

 

1 tab

30-08

 

 

 

 

1 tab

31-08

 

 

 

 

1 tab

01-09

START FISH

 

 

 

1 tab

02-09

 

 

 

 

1 tab

03-09

 

 

 

 

1 tab

04-09

 

 

 

 

1 tab

05-09

 

2,0 cc

100 mg

 

1 tab

06-09

 

 

 

 

1 tab

07-09

 

 

 

 

1 tab

08-09

 

 

 

 

1 tab

09-09

 

 

 

 

1 tab

10-09

 

 

 

 

1 tab

11-09

 

 

 

 

1 tab

12-09

 

2,0 cc

50 mg

 

1 tab

13-09

 

 

 

 

1 tab

14-09

 

 

 

 

1 tab

15-09

 

 

 

 

1 tab

16-09

 

 

 

vit.c 4 x 4 per day

1 tab

17-09

 

 

 

vit.c 4 x 4 per da1y

1 tab

18-09

 

 

 

vit.c 4 x 4 per day

1 tab

19-09

 

2,0 cc

 

vit.c 4 x 4 per day

1 tab

20-09

 

 

 

vit.c 4 x 4 per day

1 tab

21-09

 

 

 

vit.c 4 x 4 per day

1 tab

22-09

 

 

 

vit.c 4 x 4 per day

1 tab

23-09

 

 

 

vit.c 4 x 4 per day

1 tab

24-09

 

 

 

vit.c 4 x 4 per day

1 tab

25-09

stop fish, start chicken

 

 

vit.c 4 x 4 per day

1 tab

26-09

 

1,5 cc

 

vit.c 4 x 4 per day

stop liverton, venteze and ephedrine.

1 tab

27-09

 

 

drink 6L of destilled water

1 tab

vit.c 4 x 4 per day

1 aldactone x 3

1 slow-k x 3

1 slow-mag x 3

28-09

 

OFF

drink 4L of destilled water

1 tab

vit.c 4 x 4 per day

1 aldactone x 3

1 slow-k x 3

1 slow-mag x 3

29-09

 

OFF

drink 2L of destilled water till 6pm

1 tab

vit.c 4 x 4 per day

1 aldactone x 3

1 slow-k x 3

1 slow-mag x 3

1 lasix x 1 at 6pm

30-09

MR BORDER

 

take nicotinic acids 15 minutes before going on stage

 

1 tab 30 minutes before pre- judging. 1 tab 30 minutes before final-contest.

1 slow-k x 3

1 slow-mag x 3

01-10

LEGS (light squats)

CALVES

 

 

2 tabs

vit.c 4 x 4 per day

 

02-10

CHEST+BACK

(light ABS)

 

 

2 tabs

vit.c 4 x 4 per d1ay

 

03-10

SHOULDERS+

ARMS

 

drink 6L of destilled

water

3 tabs

vit.c 4 x 4 per day

1 aldactone x 3    1 slow-k x 3         1 slow-mag x 3

04-10

 

OFF

drink 4L of destilled water

3 tabs

vit.c 4 x 4 per day

1 aldactone x 3    1 slow-k x 3         1 slow-mag x 3

05-10

WEIGH-IN at S.A. CONTEST

OFF

drink 2L of destilled water till 6 pm

3 tabs

vit.c 4 x 4 per day

1 aldactone x 3    1 slow-k x 3         1 slow-mag x 3   1 lasix

06-10

PRE-JUGING

take nicotinic acids 15 minutes before going on stage

 

1 tab 30 minutes before pump up.

vit.c 4 x 4 per day

1 aldactone x 3    1 slow-k x 3          1 slow-mag x 3

07-10

S.A. FINALS

 

take nicotinic acids

15 minutes before

going on stage

 

1 tab 30 minutes before pump up.

vit.c 4 x 4 per day

1 slow-k x 3

1 slow-mag x 3

15-07-1995 The other day I bench pressed 185kg, I started my diet at around 95-96kg not to bad hey? I want to enter Mr Border at round about 82k and S.A. Champs at 79.90kg and hopefully get selected for a team to enter the Mr. Universe in France. Border Body-Building have joined the NSC, now they have organized a contest to be held in Johannesburg, it is fully sponsored and I think I will enter. I am not going to diet down especially for the contest, I am just going to enter the way I look, I will be about 86kg (I hope), if I do well they will sponsor me if I get selected to go over-seas.

26-07-1995 My weight is 93kg and I feel and look great, I am in much better shape. Today my new training partner (Dean Nordea) and me trained so hard that both of us threw up. I am trying to maintain my body-weight while getting harder, I am sure I will be able to come in at the NSC contest at about 86-88kg quite hard.

04-08-1995 My weight is about 92kg and I am looking better and better every day, I am starting to get my veins back on my legs, I took a look at my legs today because I trained thighs and there were lots of veins, my abs are also looking quite hard with the presence of veins. I am telling every one my body weight is 88kg. The I am going to tell every one that I feel sick and my weight have dropped to 85kg, just so that no-one will worry about me, then on the day of the show, bang, they will be shocked because they did not expect that I will look so good, but it will be to late.

21-08-1995 My weight is now 90.50kg with 9,2% body fat, everything is going perfect and I am on target, I must still find out if we are sponsored for the NSC contest and it is 5 day’s away, I am about 90% in shape, the other day I squatted 170kg for 10 reps. I stopped at rep no. 6 because the bar was to low on my back, so I halve shoulder pressed it with a hop, now my shoulder joint is so sore, but once again, no pain no gain, so I will just have to train threw the pain. This year I feel I am big enough and good enough to take the over-all Mr. Border title. So far I have got striations on my legs, triceps, lower back and I am starting to get some in my glutes, you can just see them, I hope they will be fully out by the day of the contest, they should be because I still have to loose another 6-7kg.

23-08-1995 Yesterday I trained legs, I always start with hamstrings, kill them then do four sets of 20 reps on the leg extensions, then I will start leg pressing, it will look like this: 210kg-20, 30, 250kg-30, 290kg-30, 330kg-30 reps, then squats: 90kg-15, 130kg-15, 170kg-10, 190kg-3,130kg-15 reps then I am totally exhausted. Today I found out that the NSC contest are only going to be a demonstration, it figures, just like the new South-Africa, well maybe it’s for the best, now I can concentrate on the most important contests, Border and S.A.’s.

28-08-1995 Nearly four weeks to go till Mr. Border, starting to get nervous but shouldn’t. The other day when I trained legs, the way I always train it, ham’s first then thigh’s I leg pressed 410kg-10 reps and my squats sets looked like this: 90kg-20, 130kg-15, 170kg-12, 190kg-3, 130kg-20 reps. I shoulder pressed 120kg-4 reps and also leg pressed 290kg for 50 reps!!!

29-08-1995 Thirty two day’s before the show and I am still on target. I injured my right pectoral quite badly, I dont know how, but it hurts like hell, I iced it and now I must stick to dumbbells for a while. Today I squatted 170kg for 14 reps, afterwards I nearly fainted.


CHAPTER 7: THREE WEEKS AWAY

07-09-1995 The contest is about three weeks away and I have really started to reduce my calories to reduce my body weight, I am loosing strength and I feel small but I look great, I will just have to carb up pretty well. My diet still contains some carbs like potato’s and brown rice, but hardly any.

15-09-1995 Tomorrow I must weigh 85.86kg but I am still 87.50kg, I am hardly loosing any weight, I am looking better by the day but my body weight just dont want to drop. I think I must drop my carbs totally till the Monday before the contest then carb up pretty well. I must also still get hold of some aldactone to lose water and block sodium and lasix to loose access water still in the system other wise I will never make middle weight (under 80kg) at S.A. Champs. My diet will now look like this:

8am BREAKFAST:

  • 1 cup Raw Oats (made in Microwave) with

  • fat-free milk and sweetex (artificial sweetener)

1pm LUNCH:    5pm SUPPER:      9pm LATE SUPPER:

  • 200g Hake fillet (made in Microwave)

  • 1 cup of Steamed Veggy’s

  • 1 Banana + little bit of Pineapple

SNACK: Drink as much coffee and eat as much microwave popcorn as you like.

P.S.: I eat the same LUNCH, SUPPER AND LATE SUPPER.

18-09-1995 I have decided not to enter juniors but to enter senior light-heavy weight class at Mr. Border. The reason is that there are simply no competition in juniors section at Mr. Border, but now if I enter in the senior section then I will be entering against the best guys in the show, including last years Mr. Border, Craig Davron, I still think I can crack them all. I also think that I am not going to make the middle weight class at S.A. Champs, but I will still try, if I dont then I will have to come in as a heavy weight, but shredded.

26-09-1995 My body weight is now 86.5kg and I have 3,7% body fat and I have started to carb up since yesterday and now I feel a bit better physically and mentally, the latter is the most important. I’m just sitting around, waiting for time to pass and it is dragging along slowly.

Following is what I eat from the Monday to the Friday before the contest:

8h00 Breakfast:

6 Weatbix (sugar and salt free) + Fresh orange juice(mixed up)

11h00 Morning:

1 Chicken breast + 2-3 Potato’s

14h00 Lunch

1 Chicken breast + 2-3 Potato’s

17h30 Afternoon:

1 Chicken breast + 2-3 Potato’s

20h00 Night:

1 Chicken breast + 2-3 Potato’s

Snack:

Popcorn, Potato’s

 

SATURDAY OF THE CONTEST:

BREAKFAST:

  • Eat breakfast a bit earlier then normal.

  • Eat 6 weatbix (sugar and salt free) blocks mixed up with a little orange juice.

  • One potato.

  • One de-skinned, de-boned chicken breast.

Eat every two hours a potato up to contest, you must not be full or hungry, your last potato must be 2 hours before you go on stage so you must time it right. Eat a third of a pack of DATES one hour before pre-judging and a third of a pack one hour before the final show, the other third eat it through out the day. Before you start pumping up drink a glass of distilled water and a mouth full before you go on stage.

LUNCH:

  • Two potato’s

  • Two slices of pineapple

  • One chicken Breast

  • Again eat a potato every two hours up to two hours before you go on stage.

  • Eat dry weatbix as a snack.

01-10-1995 Mr Border was last night and it was the best and the hardest contest yet of Mr Border. In the morning I felt confident to win my division and have a chance at the over-all title. At the end I won my division, took the trophy for best thighs and I took the over-all Mr Border 1995 title. I was the second ever junior to win Mr Border. Only today it feels like I won, last night I was to tired and to sore, I had interviews with the news papers, television and I shook more hands then I ever did. Next week is the S.A. Champs. I will have to enter over 80kg i.e.: Heavy weights and then I will have to enter against guys that weigh 100kg ripped, I will be happy with a top 3 position.

05-10-1995 It is Thursday and Micheal, his wife and me left for Johannesburg for S.A.’s. I am in excellent shape, better then I ever thought I would look. I’ve got veins on every part of my body, my bodyfat is about 2% now and I am ready for the contest, all I must do is maintain my condition.

6-10-1995 Pre-judging is over and it’s now about 10 O’clock at night, I am lying on a bed in the dark and thinking of the days events. There were eleven entrants in the junior heavy weight class and they range from 83.50kg to 99.70kg, I weighed in at 86.2kg, the second lightest. They have already cut us down to eight. The competition is very hard, we were on stage about 30 to 45 minutes, comparison after comparison. Micheal think I made the top three. In my head I feel I am going to come second but like always I hope for a first. I know I must rather only concentrate on the top six first. All I can do now is to wait for tomorrow night, hopefully I make the team to go over seas, but if I dont, I would not mind, then I can eat again and start training for next years S.A.’s, then they must watch out.

08-10-1995 The final contest is over and I am back in East-Londen, I came second at S.A.’s and I made the team to the WPF Mr Universe in Paris France with my first try at S.A.’s and most of the other contestants out weighed me by over ten kilograms. I’m leaving for France the 30th of October. The best of I all I that I will have my springbok colors.

15-10-1995 I have already planned the whole of next year. I am going to go up to about 110kg - 115kg and cut down to about 97kg - 100kg. No one is going to touch me next year. I will be going to the Mr Universe in the U.S.A next year.

23-10-1995 One week before I leave for the Universe and everything is ready, I should be about 5% better then at S.A.’s, should be, that is the plan. If I make the top 15 I will be happy, then it will be worth it because I will be against the seniors.

27-10-1995 Three days before we leave and I am still 88kg and I must weigh in at 85kg, hopefully I will lose 3kg of water, if not I will have to jump in a sauna. I am quite sharp again and I will definitely be ready for them.

01-11-1995 I’m sitting in my hotel room, room number 310 in hotel Emerald in Paris, France, its my second day here. Last night Micheal and me went to the Eiffel tower and today we just walked around Paris. Everything is so expensive, like a foot long hot dog will set you back about fifteen rand and that is at a hot dog stand. Every where you look is restaurants, everywhere, I guess seventy percent of Paris is just restaurants. The French people is mostly rude, the hotel wanted to charge us 70 French franks to boil some chicken breasts and potato’s. Yesterday with all of my clothes and shoes on I weighed 91.5kg and I must weigh 85kg at the weigh in, I have to cut my water at 1pm today so tomorrow I should weigh just under 85kg and if I dont I will have to jump in the sauna that we have here. I will just then have to drop the weight that way.

02-11-1995 It’s now about 5 hours away from the weigh in and I must still lose 1kg. The whole of today I only ate carbohydrate and protein powders. I just took another Lasix, Aldactone, Slow-K and Slow-Mag tablet, so far I drank no water and I am thirsty as hell. After the way in I will drink about two liters of water till about ten hours before the pre-judging and then I will take another Lasix and Aldactone to make sure that there stays no water in the system.

Later: I weighed in at 84.2kg and let me tell you how good water tastes again, wonderful. Now I must just wait for Pre-judging.

03-11-1995 The pre-judging is over there is some stiff competition. I could not believe the size and condition of some of the guys, some of them looked like de-skinned humans. Twelve countries competed.

04-11-1995 The contest is finally over and I eventually came 10th. I have been dieting now for about four months strait and now I’m munching down on a big slab of chocolate. At the contest I met quite a lot of people and got quite a lot of new tips, so next year I plan to enter the Mr Universe again but this time at 100kg ripped as a junior, because next year will be my last year to compete as a junior so I might as well give it my all ( in more ways than one ). Tomorrow Micheal and me are leaving for Holland for a bit of a holiday, so like always now it’s time to get huge and bulk up!!!


CHAPTER 8: A START OF SOMETHING BIG

24-11-1995 When I came back from Amsterdam I brought back a whole brief case of steroids, I walked right through all the airports and no-one stopped me, so now I’ve got most of the juice I need for next year and now I can take mega doses and get huge.

I weigh now 98.8kg, I am a bit over weight but you can still see my abs. My strength has come up a bit, but I have not got it all back yet. I bench-press now 140kg-11 and 160kg for 2 reps, I squat 170kg-8 and 185kg for 4 reps. I am going to start my juice the 3rd of December and cycle it till next years contest in an attempt to get huge. I want to squat at least 250kg, bench 200kg, deadlift 270kg and shoulder press 130kg.

16-12-1995 Just as I started the stuff juice I got the flu then I got bronchitis so I had to take a week off, so I had to stop the juice. I will rather start the 1st of January. I have been training now for a week and my strength are going up again, I train now 4 days on and 1 day of:f.

  • Day 1) Chest and triceps

  • Day 2) Back and biceps

  • Day 3) Shoulders and traps

  • Day 4) Legs

  • Day 5) Off

07-01-1996 I started the steroids again on the 1st of January and with in one week I can see that I got bigger, even the guys at the gym is commenting. My bulk up cycles right up to the contest cycle looks like this:

Week no.

Anadrol

Dianabol

Deca-Dura

Sust 250

HCG

1

½ tab a day

1 tab a day

200mg / week

250mg / week

 

2

½ tab a day

2 tab a day

200mg / week

 

 

3

½ tab a day

2 tab a day

200mg / week

250mg / week

 

4

½ tab a day

3 tab a day

200mg / week

 

 

5

 

 

 

 

1 amp / week

6

 

 

 

 

1 amp / week

7

1 tab a day

2 tab a day

400mg / week

250mg / week

 

8

1 tab a day

3 tab a day

400mg / week

250mg / week

 

9

1½ tab a day

3 tab a day

400mg / week

250mg / week

 

10

1½ tab a day

4 tab a day

400mg / week

250mg / week

 

11

 

 

 

 

1 amp / week

12

 

 

 

 

1 amp / week

13

 

 

 

 

1 amp / week

14

OFF

 

 

 

 

15

½ tab a day

1 tab a day

200mg / week

250mg / week

 

16

½ tab a day

2 tab a day

200mg / week

 

 

17

½ tab a day

2 tab a day

200mg / week

250mg / week

 

18

½ tab a day

3 tab a day

200mg / week

 

 

19

 

 

 

 

1 amp / week

20

 

 

 

 

1 amp / week

21

1 tab a day

2 tab a day

400mg / week

250mg / week

 

22

1 tab a day

3 tab a day

400mg / week

250mg / week

 

23

1½ tab a day

3 tab a day

400mg / week

250mg / week

 

24

1½ tab a day

4 tab a day

400mg / week

250mg / week

 

25

 

 

 

 

1 amp / week

26

 

 

 

 

1 amp / week

27

 

 

 

 

1 amp / week

28

OFF

 

 

 

 

29

START CONTEST CYCLE

 

 

 

 

 

09-01-1995 Today I trained chest and my bench press sets looked like this: 100kg-15, 140kg-12, 150kg-9, 160kg-6 and 180kg for 1 rep and my squatting weight look like this: 90kg-15, 130kg-12, 170kg-10, 190kg-5, hopefully my strength and size will go up even more.

15-01-1996 It has been two weeks now and I squat 170kg-12, 190kg-6 and 210kg for 1 rep now. The other day I benched and heart my left pectorial really bad, I can only bench 100kg now. My shoulder press is still 110kg for 6 reps. It looks as if my strength have equaled out now, I must try and push it up even more this week. My weight is now about 100,5kg. Before I start to diet for the contest I must weigh at least 110kg and then I will come down to about 97kg-100kg ripped. I must concentrate on making my arms much bigger, I want them huge, they measure about 43,5cm now, they must be at least 46cm before my diet.

10-02-1996 My body weight is now 101,5kg I have been off the juice now for two weeks but just got much stronger. It must be the HCG, it works excellently. The other day I squatted 200kg for 5 reps. I still train four days on and one day off, but now I train:

  • Day 1) Chest and front and side delt.

  • Day 2) Back, back delts and traps.

  • Day 3) Biceps and triceps.

  • Day 4) Thighs and hamstrings.

Today I trained Chest and it looked like this: 100kg-15, 140kg-12, 160kg-7, 180kg-3, 190kg-1 and 140kg-12.

21-02-1996 My weight is now about 103kg, hopefully going up much more. I have started to drink minimum 4,5 liters of milk a day and to take crash weight gain powders twice a day plus I eat 4 big protein meals a day in an effort to gain extra weight. I must get bigger, much bigger, I might get some growth hormone from Europe for the contest, and then I will get huge. Today I benched 140kg-15, 169kg-9 and 180kg-3.

28-02-1996 My weight is now 103.85kg. The other day I entered a power lifting competition and easily won! I squatted 230kg and I only benched 170kg because I trained triceps the previous day and I got a 235kg deadlift for a total of 635kg. Yesterday I deadlifted again and did a 250kg deadlift. I need to put on another 7kg of muscle before the diet.

04-03-1996 I weigh now 104.20kg. I had the flu for about 3 days, so I took 2 days off, I am back into training now and feel bigger than ever. Its March already and the time is flying by. The contest is getting closer and closer and I must weigh at least 110kg before the diet.

11-03-1996 My weight is still 104kg and I finished my first 2 steroid cycles, I have gotten stronger again and the other day I did another 250kg deadlift and did a 210kg squat for 6 reps, I tried a 250kg squat but failed. I also did a 200kg bench press for 1 rep. Today I must start the HCG because I will be off the juice for 4 weeks and I don’t want my strength to go down.

10-04-1996 I took 5 days off training because I felt sore, not motivated, tiered and it was the last week off the juice, I lost too much strength and lost 3kg, now I weigh 100,75kg. I started my next steroid cycle 3 days ago, so now hopefully I will pick up weight and get bigger. I want to swap gyms because the guys at Shape-up are just a bunch of back stabbers, but I have got one or two good friends at Shape-up.

15-05-1996 The heaviest I’ve been was 105kg but got the flu, took 3 days off and I think I lost some weight. Monday I will be starting my last size cycle before I start the diet and the whole thing over again of all the hard training, determination planning and everything that goes with it, I love it! My puzzle have not fallen in to place yet, I am still waiting for a couple of "things" to arrive.

08-07-1996 The other day I benched 170kg for 8 reps and got a incredible 205kg bench press


CHAPTER 9: THE CONTEST DIET

09-07-1996 I have started to diet today, but feel a bit shitty because my stomach pains have come back. All of my juice arrived and the puzzle has fallen into place, now I am ready to yam. My weight is about 103kg. I want to compete at around 95kg.

22-07-1996 My stomach pains are not going away and it is starting to bother me now, but I must rather concentrate on the contest. Today I had an excellent train; I trained chest and back and had a great pump. It’ 8 weeks before Mr. Border and I am sharpening up pretty well, I weigh now 99kg and already pretty cut with veins on my legs. I am looking for another Mr. Border victory. Following is how my weight is looking and should look:

 

ARE NOW

MUST BE

09-07-1996

103.00

103.00

19-07-1996

100.70

102.20

23-07-1996

99.25

101.40

30-07-1996

98.20

100.60

06-08-1996

GOT SICK!

99.80

13-08-1996

 

99.00

20-08-1996

 

98.20

27-08-1996

 

97.40

03-09-1996

 

96.60

10-09-1996

 

95.80

14-09-1996

 

95.00

17-09-1996

 

95.00

24-09-1996

 

95.00

03-10-1996

 

95.00

THE NEXT CHAPTER IS WHERE MY BODYBUILDING CAREER ENDED AND WHERE I NEARLY LOST MY LIFE. I ONLY WROTE THIS CHAPTER 4 MONTHS AFTER I GOT OUT THE HOSPITAL WHEN I FULLY RECOVERED FROM WHAT I WENT THROUGH MENTALLY AND PHYSICALLY. THE CHAPTER WILL START ONE WEEK BEFORE MY HOSPITALIZATION.


CHAPTER 10: MY HOSPITALIZATION

05-08-1996 I could not train today because my stomach pains got to got too bad, I couldn’t even go to work. I have stopped all the steroids I have been using about a week ago because I was scared that it might be the problem, but the pain is not getting any better. I had to take anti-inflammatory drugs, like myprodol every 4 hours to ease the pain, but even that is not working any more. My parents went to Cape Town to look at houses because they are going to move there, but luckily returned today.

I phoned my mom when she returned to ask for some sleeping tablets, because I have not slept in 2 days the pain is too bad. I used to take a boiling hot, hot-water bottle and put it on my stomach and lower back, my skin burned like hell, but at least I did not feel the pain inside my stomach. Later my mom brought me two sleeping tablets and I gulped them down, within 10 minutes I was very sleepy but could not sleep because the pain kept me awake.

The next morning after not sleeping at all, my mom made me an early appointment at the doctor (I went to go and see him about 4 times previously and he just gave me anti-inflammatory drugs). When I got to the doctor I was crying of the pain, it was so bad I nearly could not walk, when he saw my condition he sent me directly to a specialist. I got to the specialist at 2pm on Tuesday the 6th of August. When I saw him, the fist thing that I asked for was something to knock me out so that I could not feel the pain. He said that he would have to book me into the hospital for that so at 5pm after sitting in the waiting room for all that time still with no painkillers I got booked into the St. Domonics hospital.

When I eventually got to my room, the first thing I asked for was a painkiller. They injected me with morphine, and what a great feeling it was, because for the first time in a couple of days I felt human. I slept for about two hours, woke up and started to feel the pain come back. That night they took some X-rays, but they found no problem with my intestines. Another two hours went by and the pain got worse, they gave me another shot of morphine. That night I still could not sleep and they gave me some sleeping tablets, it worked for about three hours. Wednesday the seven of October 1996 started off with a morphine injection, I still have not eaten since Monday morning, they brought the some food but I could not eat anything. Some of the sisters came in and saw me lying there in pain, they could not understand it because I weighed hundred and five kilograms with virtually no fat on my body at all and looking healthy! An hour later they drew some blood for tests, but still could not find anything wrong. They did about a hundred different tests on me but came out with nothing really significant about what could cause the pain. Every six hours they gave me a shot of morphine and started mixing it with pethedine. By Wednesday night I started to dehydrate, and they hooked a drip onto my arm. That night was the most painful experience I ever had. At 8 pm they gave me a shot of morphine and pethedine, an hour later I had more pain, they gave me two sleeping tablets and it had no effect. At about 2 am I ran some boiling water into a bath and jumped into it. I burnt the hell into myself but it worked for about 10 minutes, so I did that till about 5 am Thursday morning. By Thursday everything started getting hazy, I was so drugged that I started speaking to animals in the sky (don't laugh). By Friday afternoon the doctors gave up on all tests, they were just pumping me full of morphine and pethedine. Friday afternoon the 9th of October at 2 pm I started vomiting blood, when I called the doctors they told me it was the piece of chocolate they forced me to eat. By 6 pm I was still vomiting, then they only got concerned. They told me it was a blockage somewhere so they took a little plastic tube and pushed it down my nose. When it got about 40 centimeters down something happened and about 1L of blood came squirting out of my mouth and nose, everybody was full of blood, below the bed was a dam of blood. They shoved me in a shower, got all the blood off. When I was done there they took me to a different room and started draining everything out of my stomach with that little pipe they inserted into my nose. At 11 o’clock when the real doctor came to see me my mum told him to operate immediately, but he said that he would only operate the next day. After 20 minutes the doctor returned and told us that something made him return to take some X-rays and if there was something wrong he would operate. The X-rays returned at half past 12 in the morning, the doctor saw there was something wrong with my small intestine. They operated on me immediately. At 3 am they wheeled me into I CU. The doctor came out and told my mother that I had gangrene in my small intestine and they had to cut out three-quarters of it, and that I have a slim chance of surviving the next two days. At about 5 AM Saturday morning when I woke up I asked Lola my girlfriend to marry me, she said yes. Sunday afternoon at 5 pm they operated on me again to check if the gangrene has spread, but it did not. To cut a long story short, I stayed in hospital for another three weeks. In that time I could not eat or drink water, they fed me through my veins. During this time, I lost 30 kilograms and only weighed seventy-five kilograms. Once at home I had to literally start my life all over. In three weeks I was about to get married, but in this time I had to learn all over how to walk and eat, while still having pain. When I went to go see the doctor he informed me that I was not allowed to work for the next six months, if that was not bad enough, my parents told me I had to move to Cape Town. On the 21st of November 1996 I got married to Lola. Three days after that we moved to Cape Town to a whole new life. One month after moving to Cape Town I got my first job after the operation.

30/10/97 Today I have a very successful job; I have started training a month ago and weigh now 84 kilograms. So you would like to know what actually happened to me, well I went to go see a very good doctor in Cape Town and finally found out what caused the gangrene in my small intestine. The doctor said that I have a protein - C deficiency, what that means is: when I was training I injured my small intestine somehow and it started bleeding so, my body gave off the protein - S that makes any breeding stop (what you would know as clotting), so when my body had to give off the protein - C that stops the protein - S it was missing and the blood just clogged and clogged and caused gangrene. So today I must take a small tablet every morning called warfarin, just to regulate the protein - C in my blood. today I am totally healthy and would like to compete again very soon, my days of taking anabolic steroids are over!!! So watch out you might still compete against me one day........................


HOW TO GET READY FOR A CONTEST IN SUPER RIPPED CONDITION

OK I start my contest conditioning 8 weeks before a show. I believe that the diet is the most important aspect so I will give it much more attention than the training. So let’s do the training first.

Contest time I train 6 day’s on 1 day off. So lets lay it out: -

  • Monday and Thursday - Hamstrings and Thighs

  • Tuesday and Friday - Chest, Front + Side Delts and Triceps

  • Wednesday and Saturday - Back, Back Delts, Traps and Biceps

  • Sunday - Posing

Calves and Abs I do every second day. I do not use lighter weights but keep the poundage’s the same and drop the rest period to keep the intensity up to about 130%. I must admit that I do not do any aerobic work at all before a contest as I believe I can hold onto much more muscle without it, remember I said that the diet is the most important – "you are what you eat". If you feel you need aerobic work don’t stop, do it, but give my diet a try and you might change your mind.

Ok diet time! I keep everything simple and straight forward as I believe if a contest diet is easy and your food taste nice then you are doing something wrong, you might say that I am stupid but that is my opinion. As you know I start 8 weeks before the contest to diet, 2 weeks before the contest I should be about 4% body fat, then I change to zero carbs for a week (will explain later), then the Monday before the contest I start to carb load. I will give you now a run down of my diet and explain everything about it: -

Breakfast: 7am

  • 1 cup of raw Oats made with skim (fat free) milk + sugar sweeteners in a Microwave.

  • 1 serving of Whey Protein in water

  • Creatine, L-Glutamine, 19-NOR, Andro Stack, Amino Acids, multi vitamins

Mid Morning: 11am

  • 200 grams of Hake Fillet

  • 2 Cups of Cooked brown rice

  • 1 Banana

  • Amino Acids

 Mid Morning: 3pm

  • 200 grams of Hake Fillet

  • 2 Cups of Cooked brown rice

  • 1 Banana

  • Creatine, L-Glutamine, 19-NOR, Andro Stack, Amino Acids, multi vitamins

Training at 4:30pm

Mid Morning: 7pm

  • 200 grams of Hake Fillet

  • 2 Cups of Cooked brown rice

  • 1 Banana

  • Amino Acids

Mid Morning: 11am

  • 200 grams of Hake Fillet

  • 1 Banana

  • Amino Acids, GABA

Snacks: popcorn (made in microwave) and coffee (with sugar sweeteners)

It’s very basic and simple. Here are the do’s and don’ts. You are not allowed to add any form of salt or herbs, remember I said keep it basic. You can drink as much coffee as you like (I drink about 3 liters a day); it’s good to keep you awake and going. All food must be made in a microwave, no frying at all. As you can see I don’t eat any vegetables or fruit (only banana’s), I keep it simple, anything I don’t need I simply don’t eat. The reason I keep it so simple is that if anything goes wrong, then I don’t have to sit down and think what it can be, maybe this or that, but if anything goes wrong here then I just drop or raise my carb intake, simple. Ok the bananas; bananas are low in calories, high in carbs and most important Potassium to keep the muscle full. As the diet goes on I will never drop my protein intake, but if I need to lose a bit more weight I will just drop some carbs. By two weeks before the contest you must be about ready to enter, but then I need to drop my body fat to below 3% and to do that I have this following great diet, everything changes. Now we will diet on a Zero or close to zero carb diet. I do it to lose that extra bit of body fat and to deplete the muscle of all carbs, so that if you start to carb, the muscle will just suck the carbs up like mad. Here is a run down on how the Zero carb diet will look: -

Daily Diet Schedule

05:30

Wake Up. Whey Protein, MCT, Liverton, Ephedrine, Creatine, L-Glutamine, Tri-Andro, Nor-19, Gabba

06:00

Train

06:30

07:00

Sun bed

07:30

Eat Fish + 1 banana + Coffee

08:00

Work

08:30

09:00

09:30

1 Teaspoon MCT

10:00

10:30

11:00

Eat Fish

11:30

12:00

12:30

13:00

1 Tablespoon MCT, Gabba, Ephedrine, Liverton

13:30

14:00

14:30

Eat Fish

15:00

15:30

16:00

16:30

Whey Protein, MCT, Liverton, Ephedrine, Tri-Andro, Nor-19, Gabba

17:00

Train

17:30

18:00

18:30

19:00

19:30

Fish + Banana

20:00

20:30

MCT

21:00

21:30

22:00

Fish

22:30

Gabba, Creatine, L-Glutamine

23:00

23:30

00:00

The fish I eat at all meals are 250g cooked hake fillet.  I train twice a day because I split up my normal workouts to keep them very short 30 – 45 minutes. You see if you take in MCT (Medium-chain triglycerides) your body will use that as energy and will not use your muscle. Liverton by the way is a product we get here in South Africa, it’s like a pep up drink with a shit load of caffeine in (150mg per 15ml), I drink it to keep going because with no carb’s you tend to go slightly crazy. The GABBA (Gamma-aminobutyric acid) I take to increase my Growth Hormone levels throughout the day. The Ephedrine I take to raise my metabolism and to increase fat mobilization. All the other supplements are self-explanatory. By the Sunday before the contest you should be extremely lean but very flat looking so now on Monday you change the diet again to carb up. There are no set way of how much you must eat but the only food you will take in are chicken and Potato’s. You see previously you ate fish and brown rice which is high in natural salt but now you change to chicken and potato’s which are much lower in salt. Here are the last weeks rules: -

  • Only eat potato’s and chicken

  • Drop your protein intake to only 3 times a day, 2 chicken breasts at breakfast 2 at lunch and 2 at supper

  • Raise your carb intake considerably. You should eat potatoes whenever you are hungry. To put it a bit simpler, you must never be full or hungry, if you feel like a potato, eat one but you must never be full. You must just be satisfied.

  • So you might eat 10 carb meals but only 3 protein meals.

  • The week before a contest I eat about 15kg (33lbs) of potato’s

  • Make your potatoes in the Microwave, make them very dry.

By Wednesday you should start to look very full and tight. I will give you all a run down of the last week, starting Monday: -

 

Monday:

  • Drink 10liters of Distilled water.

  • Take 2000mg of Vitamin C four times a day (an overdose of Vitamin C causes a diuretic effect)

 

Tuesday:

  • Drink 10liters of Distilled water

  • Take 2000mg of Vitamin C four times a day

  • Last workout at the gym.

 

Wednesday:

  • Drink 10liters of Distilled water

  • Take 2000mg of Vitamin C four times a day

  • Posing 2 one hour sessions

 

Thursday:

  • Drink 6liters of Distilled water

  • Take 200mg of Vitamin C four times a day

  • Take 3 Slow-K tablets (morning, afternoon, at night)

  • Take 3 Slow-Mag tablets (morning, afternoon, at night)

  • Take 500mg three times a day of Dandelion (a herb that has a diuretic effect)

Friday:

  • Drink 2liters of Distilled water

  • Take 200mg of Vitamin C four times a day

  • Take 3 Slow-K tablets (morning, afternoon, at night)

  • Take 3 Slow-Mag tablets (morning, afternoon, at night)

  • Take 500mg three times a day of Dandelion (a herb that has a diuretic effect)

  • Stop your water intake about 10pm at night

 

Saturday: CONTEST DAY

  • Wake up early 5am

  • Eat a big breakfast, don’t eat shit, like fried eggs or steak, stick to your diet food, so…

  • For breakfast you eat 2 Chicken breasts, 3 - 4potatoes and a banana.

  • Take 1 Slow-K and a Slow-Mag

  • Don’t drink any water till 30 minutes before you go on stage, your muscles should suck up the water.

  • Eat a potato every 2 hours but don’t stuff yourself, your last potato should be about 2 hours before you go on stage.

  • 1 hour before you go on stage you can start nibbling on some Dates. When you warm up you can drink a bit of Old Brown Sherry and take some Nicotinic Acids to bring out the veins.

  • Lastly enjoy the show and kick some ass because you will be the fullest and most ripped guy on the stage….

  • After pre-judging don’t eat anything funny, keep to you plan and have a good lunch, chicken, potatoes and bananas, followed up by potatoes every 2 hours again.


Hi All, well I am updateing the site more often now hey... Well the contest is 2 months away and there is a lot ofwork to do still. Before you take a look at the photo's remember, we did not shave and have no tan at all so we look a bit like casperthe ghost. I weigh 95kg (lost a bit of weight because I stoped Creatine a while back) and Emile weights 79kg. We will start our diets on the 19th of July so it is about 2 days to go... So far I am happy with my semetry but still think I can work on a couple of my bad points. I hope all you guy's that is going to compete against me this year follow all my updates, not that it will help but just so that you guys just pull your figer out your ass and look a bit better on stage even though I am still going to blow you all off the stage. Well more on a serious note, the puzzle have fallen into place and I am readyto rumble, Emile and I are trowing up about 3 times a week so our intensity is running at about 160%. It have become so bad thatwe must carry a bucket around for incase we dont make it to the toilet. Well check out the photo's and remember I will be about160% better. I will update the site quite often now so come back for more.


Ok it's 9:45pm and I am sitting here eating a piece of fish with some brown rice and a liter of fucken strong coffee.  Well all I can say it so far the diet has gone perfect for me and I am more confident now than ever.  I weigh now just over 93kg with less than 4 % bodyfat.  Emile's weight is now 76kg with 5.5% bodyfat.   So let me tell all you guy's about the last month or so.  Well the training has been a killer.  We threw up about 4 times a week and I even had a nose bleed from the intensity, well it has all been worth it and I will do it again over and over.   The feeling I have now is awesome, it feels that nothing can stop me, because I know I have paid my dues in the Gym as well as on the dieting part so who ever is going to compete against me will have to be fucken good to beat me.  I have already heard about 4 guy's that pulled out of competing this year because they saw how I look, well most of you out there will say fuck but you have got a big head!!!  Well look at it this way, in 1996 I had 48 hours to live, I survived but lost 30kg and dropped down to 75kg!! I took a year off any form of exercise and tried to stay as far from Bodybuilding as I can, but as you can see I started training again the 1ste of January 1998 and from then till now my bodyfat decreased from 10% to below 4% and my weight went up from 75kg to 93,5kg.  So to answer that question, No I don't have a big head, I am just happy I am alive and now I am competing again!!!!!

Well, guy's if I can do it anyone can, you just have to train like demons, until you fall over in the gym and go home and eat like a beast.  Ok 2 weeks from the contest, I am ready and waiting,  my music is ready, my tanning is ready and I am just waiting for the battle field, my home, the slaughterhouse...... THE BODYBUILDING STAGE....


Well, well you all are most probablily swearing at me already, because I have not updated this site in a long time and did not reply on most of my E-mail.   Well sorry all but I am really taking strain already, still dieting....more reasons will follow.  OK you need the results of the South African Champs which was held on the 10th of October well here goes.  I placed second in the Light Heavy weight section, I was beaten by the guy that I beat hands down 4 weeks earlier at the Namaqwa Classic contest.  Well I should not complain but I think I was in asome shape, ripped and ready, but the light came from everywhere, the top, bottom, left right and took all the cuts away, so I looked pretty shitty.  You will all see the photo's and I would love some feedback on what you all think.  I have also been selected to enter the IFBB WORLD CHAMPS in Turkey on November the 13 & 14.  Well if anyone is going to be there that visits my website then you must come and meet me, OK.  Just say you know me from my website.  My weight is now 91kg and I will enter at 89.9kg again.   Well this is my comeback year and in 9 month's I came up from 75kg to 98.6kg and now I am at a lean 91kg at about 3.5% bodyfat and on my first attemept made it to the WORLDS.  Well even if I dont make the top 15 I have achieved more in the last 10 month's than I would have ever dreamed that I would have, so to me I have won already.

I hope you all enjoy the photo's of the S.A. Camps, but please give me some feedback.  Next year I want to win at the Worlds!!!


Ok this is mainly the update to what have happend to me lately and what I have been up to, well lets start. Before we do I must apologise for not adding my measurements, I will add it on the 8 Jan. Since my operation in 1996, I tried to make make a new beginning, but trained only for about two weeks and gave up!!! My body just could not take the workouts and I only did very light sets. I tried about 3 times in 1997, got fired up and the flame blew out. So as fate may have it, a old training partner that moved to Enland, Paul Bradbury, came to visit me In Desember of 1997. When I saw him I could not believe it he just blew up and was huge, I weighed 83kg and feld shit because I used to be bigger than he was. So we had a workout together and he just got me hooked. So eventualy and finaly on the 15 Desember 1997 I joined a Gym Called The Leading Edge (Later I would find out that a friend of mine that entered the Mr. Universe with me also trained at the same gym.). My weight was 83,4kg and felt all fired up. I got my my diet in order and phoned my best buddy Michael Mchlouglin to get me some supplements. My gained my strenght really fast and the size followed with the diet. I cant take any more Steroids anymore because of the operation and I am married now (luv my wife lots) and would like to still live to a ripe old age. SO on the 28th of January I started with my supplements I got from Michael (Creatine Mononhydrate, L-Glutamine, Grow, Whey protein). I took 10mg of Creatine and 10mg of L-Glutamine a day with one serving of Grow and Whey protein a day. Within 2 day's I felt a difference weigh up 2kg and stength up, after 6 day's another 2kg up with strength increase, after 9 day's another 2kg up and same with the strength. I weigh now 91kg and now I am realy back.... So this year I will enter the Mr. Border Champs and turn some heads.

 

Started

  15 Desember 1997  

  5 February 1998  

Bench Press

90kg - 6 reps

100kg - 12 ; 130kg - 4

Squats

90kg - 6

120kg - 7 ; 130kg - 5

Shoulder Press

50kg - 10

100kg - 6

Side Lateral Raise

10kg - 12

26kg - 12

Incline Bench Press

60kg - 10

100kg - 8

Incline Dumbell Press

22kg - 12

44kg - 8

Chins

none

10 reps for 4 sets


10 Day's have passed since the last update and I have gained another 1,5kg and weigh now 92,5kg. I am taking now: - 10mg Creatine, 10mg L-Glutamine, Grow Protein Shake, Whey Protein Shake, 75mg Zinc Glucanade X3 per day, 400iu of Vit E X3 per day and 8 tablets of Muscle fuel (Amino Research) and that's my daily supplement intake. My diet consist of about 2 liters of milk, 1 Can of tuna and mayonnaise, Lots of Pasta, about half of a Bread, 1 Steak and snacks like fruit etc. My Strength is also going up slowly, but I am more worried about size than strength, at a Contest they don't ask you how strong you are, but they look at your package, e.g. Size, Symmetry, Proportion, Definition and attitude. My workout is going great, I feel good when I train my energy stays up and the pump is unbelievable. I have already decided that I will start my diet the 19 of July 98 for the Mr. Border contest on the 19 of September 98. I have about four month's left for size and then the diet is starting. That is what I call the MAGIC time...

Here is my measurements so far.

Body Part

1 January 98

16 February 98

Biceps

36 cm

42 cm

Neck

38 cm

41 cm

Waist

82 cm

86 cm

Hips

96 cm

98 cm

Thighs

57 cm

66 cm

Calves

36 cm

40 cm


Ok here is the latest update coming directly from Cape Town South-Africa and that is while I am eating a great big boal of pasta and a litre of milk... You know a body-builders work is never done, once you have finished your training you must go home and eat. Well the last week have been really great, my training have been going great and I have gained another 1kg well that make me now about 93,5kg. I got myself 2 new books, one is the vitamine bible and the other is the Sports Supplement Review 3rd Issue. Ok I the fist thing that I noticed is that bodybuiders takeing steroids, including myself (when I was lucky enough when I still could) does not take enough notice on their supplement and diet structure, and it is very important. I will even go as far as to say that when you take steroids and your diet and supplements are also carefully structured, the same as your juice, you will get 25% to 30% better gains...... You see 90% of all bodybuilders only take juice and think thats enough but fuck no man, look at the whole picture, they think the juice will do everything but they are wrong. they still need the stupid little supplements like Zink glucanate, Vit E, Amino acids etc.. You see I want to enter our provincial contest in September and the the South African Camps and now that I cant take any Steroids I have to do that little extra. I have to structure my Supplements and diet perfectly, to the T. For example when you take steroids and the last 3 days you need to be much more sharper you just take some aldactone and the last day you take 1 or two Lasix tablets with some Slow-K but now if I take Lasix when I am natural there is noting really that will keep the water in the muscle and what happens? All the muscles fall flat and I look shit. I am not saying that If you take juice it is easier, you must not understand me wrong. What I am saying to all you guy's that is take the stuff, look after your diets and supplement regimen with an hawks eye, it is very important. Well sorry that I did not put any new picture's in of myself how I look now, but my cat pissed on my scanner ( good excuse hey! ) no really I did take photo's but they did not come out, I will add them next week. Ok till next week later man..


I finally got the Pictures taken, scanned in and here they are. Just follow the link below, but read this first: I took some photo's on the 1 January 1998 and I took some more now again on the 4 March 1998, so it is about 2 month's apart the incredible change you will see is of me on the fist photo's weighing 83,5kg when I started MY COMEBACK into Bodybuilding and now at 94kg looking much bigger. As you all know I cant take any more Steroids even though I would if I could, but that is another story... So I have only Taken Creatine, L-Glutamine, Grow weight gainer and some extra vitamins. My main prioraty is to get my nutritional needs 100% perfect and to take the best Natural Supplements one can get, sparing no cost. So far I am 100% on target and going strong for the contest. My strength is up again and I can squat 150kg for a couple of reps. Next week I want to tri a Supplement called Andriostione or something like that, excuse me if I mispeled it. They say it is the first Legal "Steroid", it raises your testosterone up to 3.5 times it's normal level. Ok its enough for now go click on the link and go check out the results that Creatine and L-glutamine can give you and dont give me this bullshit of Natural Bodybuilders cant get big, bullshit just work harder and plan everything.


The last couple of day's have started out pretty shit but now things are great again. Last weeks workouts started out to be great, my strength went up pretty good, like last week Tuesday I trained legs like always, Calves first then Hams to pre-exhaust them befor I do Thighs. After all that leg work my squat workout still looked like this: 50kg-50reps, 70kg-25reps, 100kg-15reps, 130kg-10reps, 160kg-3reps. not toooo bad, my size is luckily growing faster than my strength. And THENNNN........ Thursday I woke up and feel like crap, FLUE, well I did not want it to get worse so did not train, Friday I felt worse, so I went to a Sports doctor and my specialist for some medicine. They gave me some great stuff, but I still took the weekend off. Monday I hit the gym hard as hell, I dont know what the doctor gave me but my bench press jumped from doing 130kg for 6reps to doing 150kg for 5reps. And the pump is really amazing, I feel like I did feel when I took juice, big and pumped, great feeling, like nothing can stop you. Well I cant wait for the contest. This week I am going to buy the Andrio stack and some HMG. Before I start dieting I want to go up to about 97-98kg so that I can diet down to about 88-89kg and enter the Light Heavy weight division. O-Yes I dont think I ever said how tall I am well I stand 1,78 meters tall or 5ft 9. My bodyfat is now about 10%. This next week I am planning to gain 1kg of mass so reach my goal of 98kg so i want to be about 95,5kg....... Come back next week to see what happened


Hi All, well what can I say THIS IS GOING TO BE THE COME-BACK YEAR and everybody is going to be shocked!!! My weight is up again, my weight is not just under 97kg so I weigh 96,5kg. My strenght is still going up and same with the size. Well the only thing that I can think of that is makeing me grow like this is that my wife is putting some Steroids in my food, jokes... Well last week I have started training with my fist training partner since I have been back and his name is EMILE, you all will hear a lot of him still, I will also add some photo's of him in the near future. The first day that we trained together he hurled 3 times but made it through the hole workout, that says a lot for him. He weighs just over 75kg, so you will all see how fast a person can get big. By September he wants to enter a contest at about 77kg at 3% bodyfat. My Bench press looks like this now 70kg-20, 100kg-15, 130kg-10, 150kg-3 and squats look like this 70kg-20, 100kg-15, 130kg-10, 160kg-3. All my other wokouts have been great, Emile and I are really trowing the weithts around and going crazy. This year at Mr. Border my biggest competition is Micheal Mclouglin, My old training partner, he weighs now about 103kg and is huge with good mature muscle, but he knows I am willing to put the effort in to beat him........... Mike this one is for you.....


Hi all sorry for the delay on the update, but here it is. To my Greatest Competitors: Lee Bradbury, Micheal Mclouglin, Steve Dunn and all the Lite-Heavyweights in South-Africa, you guy's can all give up now or face defeat. If you know what I do and how I train you will give up because there is no way any of you can win. Lee Bradbury - My best buddy, he lives in England now and weighs 110kg at 5ft10, he will compete against me for the Over-all Mr. Border title, he is a good competitor but "LEE I AM STILL THE BEST". Micheal Mclouglin - My mentor, Mike helped me from step or must I say rep number 1, he is the person I can honestly say that If it was not for him I would have never competed. I always wanted to compete against him but just befor we had our final showdown I got sick... So Mike all of the best to you and if you do beat me well done but remember Mike your created me and now you have to face the consequence. Steve Dunn - you dont even know me but I do, do my homework and next time you stand on stage you will feel this shadow over you and you guest it ITS ME..... Emile (my training partner) and I are training like animals, we still hurl our guts out and going heavier every time. We had this huge argument with our Gym owner because the weights are not heavy enough, so now the gym will get heavier weights. I weigh now 97,9kg with about 8% bodyfat. I want to reach 100kg as soon as possible, anything over 100kg by the time I start my diet the 19 of July is a bonus. I recon I will reach about 102kg. Last month I used Muscle sience Creatine and did not get great results at all, so this month I switch back the Beverly International Creatine and within one week I jumped 1kg up, so guys go for Beverly Internaltional Creatine I rate it A+. Another suplement I am using now is the Andreo-Stack from Universal, Shit man you get strong and as soon as I started it my bodyfat dropped quite a lot and my bodyweight went up. Emile weighed 69kg about 3 weeks ago and now he weighs 78kg and he puts in 150% every workout. Next week friday I want to be about 99kg and Emile want to be about 79kg. So till next upday later then. If you guy's want me to add something or need some info just E-mail me.....


Hey Guy's it have been toooo long since I have updated the site man. Ok for starters Emile my training partner weigh now 80Kg and I weigh now 99Kg, but I must still add about 3 or 4Kg before I start my diet. Just after my last update I got the flue and took 3 days off training, did not eat so well and lost about 2Kg, but it all came back very quickly. Emile and myself have changed everything around, like the days we train, our training routine, our supplements we are using and much more, ok here is the breakdown:

  1. We are training 3 days on 1 day of now.

  2. We change all our Supplements, we are using Anotesten and Acetabolan from MUSCLETECH.

  3. We wake up at 3 in the morning to eat for extra calories.

  4. Made all workouts shorter, we only train for 1 and a halve an hour now.

Here is my Strenght progress so far:

    Started

      5 February 1998  

      8 May 1998  

    Bench Press

    100kg - 12; 130kg - 4

    130kg - 20 ; 160kg - 3

    Squats

    120kg - 7; 130kg - 5

    160kg - 7; 190kg - 1

    Shoulder Press

    100kg - 6

    110kg - 6

    Side Lateral Raise

    26kg - 12

    36kg - 12

    Incline Bench Press

    100kg - 8

    100kg - 18

    Incline Dumbell Press

    44kg - 8

    50kg - 10

    Chins

    10 reps for 4 sets

    10 reps with 23kg

Here is my how my size have increased:

    Here is my measurements so far.

    Body Part

    16 February 98

    8 May 98

    Biceps

    42 cm

    43,7 cm

    Neck

    41 cm

    42 cm

    Waist

    86 cm

    84 cm

    Hips

    98 cm

    98 cm

    Thighs

    66 cm

    68 cm

    Calves

    40 cm

    42 cm

I am happy for now but the size will improve a lot more when I start dieting for the contest on the 19th of July, so I have about 2 and a halve months to go before the diet. Emile and myself are training like demons, people cant understand but they WILL when we enter the South African Camps!! On the next update I will have some more photo's of me and Emile training. So till later then.......


Hi all Finally I am out the Gym and have chance to UPDATE the site again, well what have happend so far? Well like always we are training like demon's and throwing up most workouts. O-yeah before I forget TO my compeditors in EAST-LONDEN :- Craig Davoran, Eugene Van Schalkwyk and you all know who you are!!! Let me just say this, in my own words: "You all know how I come into a contest, Always ready and at my best, well you have not seen it all yet, the best is yet too come, so see you all the 19th of September". Emile and I have taken our body fat (bare in mind we are still eating pizza's and Mcdonald burgers) and to our suprise Emile's bodyfat is 9.9% at 81kg and mine is 6.6% at 99kg so this year we will enter at nothing higher than 3%.

My new saying will be:-

PAIN IS NOTHING COMPARED TO WHAT IT FEELS LIKE LOOSING, I AM NOT DONE!!!!!


Hi all well it has been a whole month now and at last I am done with this page. A lot of things have happened in this month, it feels like it has been a whole year. So let me start: - Emile and I have been kicked out of our old Gym, The Leading Edge, well fuck them, they complained that I broke the machines, trained too loud and the old people did not like that, so now we are training at much bigger Gym. We train at the Health and Raquet in the N1 City in Goodwood, Cape Town, South Africa. It is really a great, Gym, all the weights are olympic weights and the Dumbells go up to 65kg - 143lbs (they will have to get some heavier weights soon!!) and they have lots of great machines. Secondly Emile and I are starting our own Importing Company to import Supplements into South Africa, so if there are any Supplement company's that want us to distribute their Supplements in South Africa just E-mail me. Our training is really going well and on track, our bodyfat has really dropped the last couple of weeks, I will publish some photos, before we start the diet then again 3 weeks before the contest then I will publish all the contest photo's. Ok about the diet, it is starting in 2 weeks time and we cant wait. We are not taking any supplements now at all since about 3 weeks back and we will only start again when the diet starts so that we get a greater effect, so now we feel a bit flat. I have already bought all my supplements and here is the stack: -

  • L-Glutamine (Next Generation)

  • Ripped force Power (Next Generation)

  • Creatine 6000-ES (Muscletech)

  • Anotesten (Muscletech)

  • Ripped Force (Hi-Tech)

  • Fat Burners (Hi-Tech)

  • Ripped Fast (Universal)

  • GABA (AST Research)

  • Thermadrene (SportPharma)

  • Up Your Gas (National Health Products)

  • Endurox (PacificHealth)

ANY QUESTIONS? That should be enough hey, rather over do it than not. The word has already gone around about the young guy with the black cap that trains so heavy (ME!) and people are really taking note of Emile and my results. Ok guys if you want anything on this website, just E-mail me, so till later then see you all........

Here is my Strength progress so far:

Started

6 June 1998

6 July 1998

Bench Press

100kg - 12 ; 130kg - 4

140kg - 10 ; 170kg - 1

Squats

120kg - 7 ; 130kg - 5

180kg - 5 ; 210kg - 2

Shoulder Press

100kg - 6

100kg - 10

Side Lateral Raise

26kg - 12

30kg - 15

Incline Bench press

100kg - 8

120kg - 8

Incline Dumbell Press

44kg - 8

60kg - 5

Chins

10reps for 4 sets

20reps for 4 sets

and in POUNDS

Started

6 June 1998

6 July 1998

Bench Press

220lbs - 12 ; 286lbs - 4

304lbs - 10 ; 374lbs - 1

Squats

264lbs - 7 ; 286lbs - 5

396lbs - 5 ; 462lbs - 2

Shoulder Press

220lbs - 6

220lbs - 10

Side Lateral Raise

57.2lbs - 12

66lbs - 15

Incline Bench press

220lbs - 8

264lbs - 8

Incline Dumbell Press

96.8lbs - 8

132lbs - 5

Chins

10reps for 4 sets

20reps for 4 sets

Here is my measurements so far: - I am 5ft8 and 99kg (217lbs)

Body part

8 May 1998

6 July 1998

Biceps

43.7 cm

44 cm

Neck

42 cm

42 cm

Waist

84 cm

84 cm

Hips

98 cm

97 cm

Thighs

68 cm

69 cm

Calves

42 cm

43.2 cm

and in Inches

Body part

8 May 1998

6 July 1998

Biceps

17.2 inches

17.3 inches

Neck

16.5 inches

16.5 inches

Waist

33 inches

33 inches

Hips

38 inches

38 inches

Thighs

26.7 inches

27 inches

Calves

16.5 inches

17 inches

 


Hi All, well I am updateing the site more often now hey... Well the contest is 2 months away and there is a lot ofwork to do still. Before you take a look at the photo's remember, we did not shave and have no tan at all so we look a bit like casperthe ghost. I weigh 95kg (lost a bit of weight because I stoped Creatine a while back) and Emile weights 79kg. We will start our diets on the 19th of July so it is about 2 days to go... So far I am happy with my semetry but still think I can work on a couple of my bad points. I hope all you guy's that is going to compete against me this year follow all my updates, not that it will help but just so that you guys just pull your figer out your ass and look a bit better on stage even though I am still going to blow you all off the stage. Well more on a serious note, the puzzle have fallen into place and I am readyto rumble, Emile and I are trowing up about 3 times a week so our intensity is running at about 160%. It have become so bad thatwe must carry a bucket around for incase we dont make it to the toilet. Well check out the photo's and remember I will be about160% better. I will update the site quite often now so come back for more.


Ok it's 9:45pm and I am sitting here eating a piece of fish with some brown rice and a liter of fucken strong coffee.  Well all I can say it so far the diet has gone perfect for me and I am more confident now than ever.  I weigh now just over 93kg with less than 4 % bodyfat.  Emile's weight is now 76kg with 5.5% bodyfat.   So let me tell all you guy's about the last month or so.  Well the training has been a killer.  We threw up about 4 times a week and I even had a nose bleed from the intensity, well it has all been worth it and I will do it again over and over.   The feeling I have now is awesome, it feels that nothing can stop me, because I know I have paid my dues in the Gym as well as on the dieting part so who ever is going to compete against me will have to be fucken good to beat me.  I have already heard about 4 guy's that pulled out of competing this year because they saw how I look, well most of you out there will say fuck but you have got a big head!!!  Well look at it this way, in 1996 I had 48 hours to live, I survived but lost 30kg and dropped down to 75kg!! I took a year off any form of exercise and tried to stay as far from Bodybuilding as I can, but as you can see I started training again the 1ste of January 1998 and from then till now my bodyfat decreased from 10% to below 4% and my weight went up from 75kg to 93,5kg.  So to answer that question, No I don't have a big head, I am just happy I am alive and now I am competing again!!!!!

Well, guy's if I can do it anyone can, you just have to train like demons, until you fall over in the gym and go home and eat like a beast.  Ok 2 weeks from the contest, I am ready and waiting,  my music is ready, my tanning is ready and I am just waiting for the battle field, my home, the slaughterhouse...... THE BODYBUILDING STAGE....


Well all, The first 2 contest are over. The first one Mr. Namaqua went very well, I weighed in at 91kg, so I was a heavy weight. In my devision there were 5 of us, the other guy's were pretty big but did not have the quality. I won the Heavyweight devision, the best poser award and the Over-all Mr. Namaqua title... Unfortunatly all the photo's from the contest did not come out But I do have one with Emile and our Trophy's. Emile came 5th in the Middle weight section. The next weekend I dorve down to East-Londen and entered the Mr. Border 1998 Championships. I weighed in at 90.7kg and was much harder. I took first in my Heivyweight devision and also took the Over-all Mr. Border 1998 Title. Emile entered the Western Province Champs and clamed a fourth place in his devision. I think Emile looked asome but next year he will be about 10 - 15kg heavier and back to kick some ass. Well I got chosen to represent Border at the South African championships (it's like the Nationals in the USA). I will weigh in at 89.9kg to make the light-Heavy limit of 90kg, I should be as hard as rock and my goal in mind is to make it for the team to represent South Africa in Turkey at the IFBB World champs in November. Well it is 2 weeks away now and I am perfectly on target, to all the guy's in my devision at the SA champs, If you saw me in the last 2 shows and thought I was good, well you have not seen nothing yet.........

IMPORTANT NOTICE!!!

To all the guy's living in ENGLAND, I want to open a Gymansium over there and need to get some large premisis or need to buy another Gym that is for Sale, if anyone can help me look for some premesis, I will be forever gratefull.


Well, well you all are most probablily swearing at me already, because I have not updated this site in a long time and did not reply on most of my E-mail.   Well sorry all but I am really taking strain already, still dieting....more reasons will follow.  OK you need the results of the South African Champs which was held on the 10th of October well here goes.  I placed second in the Light Heavy weight section, I was beaten by the guy that I beat hands down 4 weeks earlier at the Namaqwa Classic contest.  Well I should not complain but I think I was in asome shape, ripped and ready, but the light came from everywhere, the top, bottom, left right and took all the cuts away, so I looked pretty shitty.  You will all see the photo's and I would love some feedback on what you all think.  I have also been selected to enter the IFBB WORLD CHAMPS in Turkey on November the 13 & 14.  Well if anyone is going to be there that visits my website then you must come and meet me, OK.  Just say you know me from my website.  My weight is now 91kg and I will enter at 89.9kg again.   Well this is my comeback year and in 9 month's I came up from 75kg to 98.6kg and now I am at a lean 91kg at about 3.5% bodyfat and on my first attemept made it to the WORLDS.  Well even if I dont make the top 15 I have achieved more in the last 10 month's than I would have ever dreamed that I would have, so to me I have won already.

I hope you all enjoy the photo's of the S.A. Camps, but please give me some feedback.  Next year I want to win at the Worlds!!!


22 December 1998

My bodyweight in now 97.5kg and I have gained about 7.5kg since the contest diet.  Well you all should know by now that my main aim now is to gain a lot of size.  When I went to the IFBB World Champs they beat me on size, definitely not on definition.  I need to go up to about 115 - 120kg (253 - 264 lbs.) and cut down to about 105 - 110kg (231 - 242 lbs.) ripped at about 3% bodyfat to compete against the Heavy weights.  I have learned that I must never force my weight below 90kg (198 lbs.) again.  I am 5ft 8 and will make a excellent Heavy weight.  So now you guy's are going to ask how the fuck am I going to put on about 20kg, well this is my plan of action: -

Training

Well I have changed to a 4 on 1 off routine, you guys can check my workout out by going to it from the start menu.  The reason I train like this now is that I think that I need more recovery time in between workouts.  You always read in the Flex and Muscle & Fitness about the Pro's that train 6 day's a week and train each bodypart twice a week, well I say bullshit, they never mention that they train like that before a contest but what they also never say is that to get big in the off-season they only train each bodypart about once a week.  I spoke to a lot of bodybuilders around the world already and 90% of them say that to gain real size you must only train each bodypart once a week, ONLY if you recover quickly then you can train it more often.   I have trained 4 on 1 off now for the last two weeks and my weight jumped from 95kg (209 lbs.) to 97.5kg (214.5 lbs.) and my strength jumped as well.

Supplements

Well you guy's should know me by now, I am a bodybuilder and like all bodybuilders the saying goes "the more the better".  Well I will take all the supplements in the world if I can afford them, but you guy's should know how it goes (I am hinting for a sponsor here!!!) there are never enough money.  Well this is what I will take to gain size.  Creatine and L-Glutamine is always a must, I never go without it, it keeps the muscle full and help prevent muscle breakdown.  The other supplement I will take is NOR-Andro 19, Tri-Andro Stack and as much Amino Acids that I can afford with each meal.

Food

I eat anything that moves, (so keep your dogs away from me, if it is protein I eat it. Ha Ha) I don't believe in dieting in the off season and I eat as much as I can, pizza's, steak, burgers, ICE-CREAM (I eat about 2 litres a day), lots of pasta, hot dogs etc.  Well I am lucky with a fast metabolism, but that is not the reason I eat like that.  I believe that if you diet in the off season as well you will not get such a good "kick off" in your contest diet.  So you can say that all that "junk food" keeps my metabolism working fucken hard and then when it comes to contest time and I start dieting then I get ready in about 3 or 4 weeks.

Misc.

Well the latest news I have for you all is that I will be moving to England, London at the end of February next year.  I will be distributing the MEGA-PRO supplement line in England, so if you guy's need great supplements in England come and see me,  I will also do some Personal Training, if anyone is interested in getting ready for a contest, let me know, I will help you in all the avenues of Bodybuilding....  So till later guy's, I hope you all enjoy this new lay out.


To get LBS. multiply KG by 2.2

Friday - 15 Jan 99 - Thighs

The day's are very hot now, witch makes it difficult to eat at lot and it takes your energy away, so I went to the gym today not really feeling like training at all, but I knew as soon as I started I would feel better.  I got to the gym about 15 minutes early and just stretched and warmed up well.  As soon as Emile and I started training I felt at HOME, squats looked like this: - 70kg-12, 110kg-12, 150kg-12, 190kg-10, 230kg-1, 150kg-12 after squats we did some high rep leg presses, we did about 6 sets of 20 reps each and worked our way up to about 350kg.  Hamstrings also went pretty well, my strength is also up, the only problem is that I have reached the full stack on all of the machine exercises, so we have to strict to barbells and dumbbells most of the time.

Saturday - 16 Jan 99 - Chest + Front & Side Delts

Well It was the same as yesterday.  I really did not feel like the workout.  As soon as I started I felt great!!  today I did some Bench Press, remember I did not Bench for a while now because of my shoulder injury, well my shoulder felt fine and I felt fuck strong... my sets looked like this: - 60kg-20, 100kg-12, 140kg-10, 160kg-6, 180kg-2, 100-15.  That 180kg Bench went so easy but I left it there as I did not want to hurt my shoulder again, next time I will go heavier.  The rest of the workout I concentrated on strength, next was incline Dumbell press and I went up to 60kg Dumbell Press for 6 reps, then flat fly's with 40kg dumbbells, then some rep sets with incline Bench Press.  Front and side Delts was good, we mainly did pump sets and reps as our shoulders was fucked already.

Sunday - 17 Jan 99 - Back + Back Delts & Traps

I felt better today, more energy and psyched for the workout.  Back was good and got a great pump, my aim for back this year is to get much more thickness.

Monday - 18 Jan 99 - Biceps + Triceps

My Bodyweight has stayed on 102kg for a while now but I have gotten much leaner and carry much more muscle mass.  Emile and I have made a Arm-Blaster and tried it out today.  Well it felt great and we got a good arm workout.  With the arm Blaster it hits the Bicep directly on the peak.

Wednesday - 20 Jan 99 - Thighs

Today I was physically and mentally ready for the workout and wanted to squat real heavy.  Well I only did squats for thighs today, the sets looked like this: - 70kg-12, 110kg-12, 150kg-12, 190kg-10, 210kg-3, 150kg-12, 150kg-10, 150kg-10, 150kg-8, 110kg-15.  All sets was done rock Bottom!!  I was really not happy with the 210kg-3, I wanted to do at least 4, but something was just missing and I found it very hard to psyche myself up for the set or to keep my concentration, maybe it was because there was just too much people around talking shit... or something... I found it hard to focus....

Monday - 25 Jan 99 - Last 4 workouts

The last 4 workouts was all great espesially squats and Bench Press.   For squats I did 210kg for 3 reps with no knee wraps and then I did a 190kg Bench Press.  Everything els was good with no problems, my enery was up, mood was good and most importantly I enjoyed every workout.  The only missing links so fast is my diet, I feel that I dont eat enough, I must contcentrate on eating more

Here is a couple of photo's I took on the 24 Jan 99, I weight here 102.8kg with about 10% bodyfat.  I feel that I am a bit over weight now but it is good to gain strength in the off-season to pack on muscle... so check them out and let me know what you guy's think.  Remember my aim for my next show it ot compete at a bodyweight of between 105kg - 110kg.


Ok before we start, I need some help of someone in England, I want to buy a Gym in England and need you all to look out for a Gym that is for Sale, Please let me know if someone knows of a Gym that is for Sale, thanx.  Ok lets start with the Updates: -

IF YOU GUY'S WANT TO READ THE OLD UPDATES, THEY ARE STORED UNDER MY AUTOBIOGRAPHY, SO CHECK THEM OUT THERE.

To get LBS. multiply KG by 2.2

Thursday - 4 Feb 99

The Last couple of day's workouts have been great but I caught a stomach bug and have been shitting my life away. I have gotten much leaner and luckily held onto my muscle pretty well, but my weight dropped down to 100.5kg. My best lift so far was a 190kg Bench press; I attempted a 200kg Bench press but did not get it.... I did do a 240kg squat and a 240kg Deadlift. You guy's must remember I only do a max lift on my first exercise, but I work my way up to it, so squats will look like this: 110kg-12, 150kg-12, 190kg-10, 210kg-4, 240kg-1, and after that all my other exercises will be between 8-15 reps. Emile and I have split up so I am training alone again. He has been a great training partner but thing was not working out so Emile made the move, I wish him all the best for the future and I hope to compete against him one day - Emile you are a great guy so remember always go for it...

Thursday - 18 Feb 99

Well quite a lot of things have happened in the last couple of days, good and bad. Ok good first, my workouts have been very good, my weight is up to 103,5kg and I look very big, my strength also have come up, for example, I Bench now 180kg for 4 reps and squat 210kg for 5 reps with no raps, rock bottom so you can say I have had it good until 2 day's ago. 2 Day's ago I went for an early morning workout and trained thighs, I had an excellent workout and my legs pumped up like balloons. Later that day I went to go and finish the workout by doing hamstrings. I trained with Lola (my wife) we started with lying leg curl and we did 6 sets there, my hamstrings felt a little fatigued but I did not bother with that. We carried on with standing leg curl, I did 2 sets per leg, then Lola did her 2 sets, and then I came back for my last 2 sets. I started with my left leg and on rep no. 6 you guessed it.... ripppp. There goes my hamstring. Well I iced it for the last 2 days. Luckily it is only a partial tear, but if I am lucky the n I will be able to start training it in about 6 weeks...!!! Thighs I think I can start training them in about two weeks. Well the only lucky thing is at least my thighs grow very quickly so when I start training them again, then they will grow quickly.

Saturday - 6 March 99

The last 3 weeks have been real shitty, well first my weight went up to 105,5kg just after my hamstring tear, so I thought great but things went wrong. Firstly I started to get really frustrated and down because I could not train legs plus things in my personal life started getting me down, so I took 5 days off, then I got a stomach but and I shat my life away, so my weight dropped down to 100kg. I decided to make a major change in my life and made a temporary move down to East-London (my old town when I come from) to train with my old training partner Michael Mcloughlin. So I started training with Mike 2 day's ago and we had great workouts. I am taking now Androstidione, 19-NORandrostidione and Creatine from Mega-Pro and Grow Protein powder and Carb-Up from M uscle Science (a South African Product) so lets see how quickly I can put the weight back and surpass the 105,5kg mark.

Friday - 12 March 99

The last week's workouts have been great, Mike and I are really killing each other. My weight is up to 102,5kg and going up fast. I started training hamstrings and thighs again, I leg curl with no problem and can do stiff-Leg Deadlifts with 100kg for 12 reps. I lost a bit of strength in my things and go up to about 200kg for only 2 reps. My whole body is sore as hell and we re taking the next 2 days off.


To get LBS. multiply KG by 2.2

Thursday - 23 December 99

Hey all so I finally updated my site hey, you guy's must think that I must be a lazy shit.... well, just a bit busy.  So where have I been.  I am still in London, England and still working as a Computer hardware Engineer.  Well London is not what I expected!! well lets just say it is not as sunny or as good for bodybuilding as South Africa!!!  When you wake up it is pitch black, then you have a hour journey to work then you have a long work day, then when you get out from work it's pitch black again, then a hour long journey home in the freezing cold, then all you want to do is sleep in your warm bed.... mmmmmm nice....  Well that is why England loose at every sport like rugby, cricket and everything else, sorry England.  So you all most probably guessed it by now that I have not trained at all in about 4 month's now so I look like shit and feel like shit too.....

WELL, so I decided not to train until I go back to South Africa, I go back to South Africa in May 2001.  So now I am saving as much money as I can because when I go back I will have enough money to build myself a new house with a fully equipped Hardcore Gym.... So then I can devote all my life into what I love to do. Training, and being to best at bodybuilding that I possibly can be.

So I am saying good-bye for now but not farewell because I will be back in a year and a halve when I start training again, with some more updates and info.....

Thanks for all the E-mails that I received and all the people that I met.

This site dedicated to everybody that love bodybuilding.

ROIDZ....

 

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derniere mise a jour : dimanche janvier 26, 2003 21:38:01 +0100

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deca

durabolin

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anabol

omnadren

danabol

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anavar

testosterone

testosteron

andro

androtardyl

enanthate

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sustanon

deca

durabolin

nandrolone

dianabol

anabol

omnadren

danabol

boldebal

anavar

testosterone

testosteron

andro

androtardyl

enanthate

primobolan

pregnyl

clomid

methanabol

stanabol