media information - Australian Iron Man Magazine

media information
By Skip La Cour
Too many times, people who
are working hard in the gym focus
primarily on their challenges — and
not on their advantages. They obsess
about any weaknesses they may
have and make their journey toward
developing their physiques more
challenging than it has to be. Instead
of identifying what’s great about their
F
or many people a new
year commonly comes
with the resolution to get
in shape. Perhaps you’re new to
bodybuilding, or perhaps you’re
coming back after an extended
layoff. Either way, this article will
provide a rock-solid strategy so
you can proceed and succeed
during your first three months.
[Note: Before you start–or restart
— exercising, visit your doctor to get
his or her consent. Remember, weight
training can be an intense physical
activity.]
The Six-Point Plan
Here’s what you need for
bodybuilding success:
1) Great desire to improve your
physique and training. Establish
training consistency right from the
first week. Fix your workout days
and times, and then never skip a
workout unless you’re sick.
2) Appropriate training routines —
practical routines for busy people.
3) Correct exercise technique and
smooth, controlled rep speed.
4) Full satisfaction, every day, of the
components of recuperation from
training — nutrition, rest and
sleep — and the adoption of a
healthful lifestyle. It’s imperative
that you stay healthy. Without
your health you can’t train hard
and consistently.
5) Progressive poundages — increase
your exercise weights gradually.
6) Apply points two through five with
persistence and patience.
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Australian Ironman 59
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S T R A T E G Y
NUTRITION SCIENCE
PREWORKOUT Protein Primer
Neveux \ Model : John Cowgill
34 Australian Ironman
O
ne way that weight training
enhances muscle growth is by
stimulating the release of various
anabolic hormones, such as testosterone
and growth hormone. Along with another
potentially anabolic hormone, insulin, they
are profoundly affected by nutrition. For
example, low-protein diets adversely affect
the synthesis and release of insulinlike
growth factor 1 (IGF-1), the active anabolic
product of growth hormone. Without a
large supply of amino acids, insulin has
no anabolic activity at all. Conversely, the
combination of high blood amino acids and
insulin is quite anabolic.
The latter effect has led to the
development of postworkout recovery
drinks consisting of a fast-acting protein,
such as whey, and a rapidly absorbed
source of carbohydrate. That nutrient
combination provides the greatest
release of insulin following training and
promotes amino acid entry into muscle.
It also promotes the rate-limiting enzyme
required for glycogen, the main fuel in
muscle that powers anaerobic exercise
such as weight training. Glycogen itself is
produced from carbohydrates, which is
another reason to include simple carbs in
a postworkout drink. Glycogen can also
be synthesised from other sources, such
as lactate or even protein, but the process
isn’t nearly as efficient as it is with carbs.
While the notion of taking a
postworkout protein-and-carb drink
is widely accepted by scientists as an
efficient anabolic-response modifier in
muscle, studies show that a preworkout
protein-and-carb drink may work just
as well or even better because of the
increased blood flow into muscles that
results from exercise. On the other
hand, a pure protein drink may produce
hypoglycemia, or low blood glucose,
because of a heightened insulin release.
Taking in protein and carbs before
training may also increase cortisol levels.
Cortisol is a catabolic hormone released
from the adrenal glands that is most
often associated with muscle breakdown
(although higher postworkout cortisol
levels have a reverse effect in helping to
supply energy for muscle recovery).
The precise effects on anabolic
hormones of having a protein drink prior
to weight training remained speculative
until recently.1 Ten men, average age
23, all with at least five years of training
experience, who’d taken no drugs or any
supplements that would influence release
of any type of anabolic hormone during
exercise, participated in the study. Thirty
minutes before training, one group took a
protein drink containing 25 grams of whey
and casein, and the other got a placebo.
They all did sets of heavy one-rep squats,
sets of 10-rep squats and four sets of
10-rep leg presses. They rested between
sets two to three minutes.
Both groups had a protein-and-carb
recovery drink following the workout.
The workout began three hours after the
subjects ate a 500-calorie breakfast of
21 per cent protein, 66 per cent carb and
13 per cent fat. The postworkout drink
contained the same 25 grams of milkderived protein as the preworkout drink, but
it also included 50 grams of carbohydrate.
The protein group showed lower
levels of both GH and testosterone
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muscles to the gastrointestinal tract,
masking or diminishing testosterone blood
levels. The preworkout protein drink, by
increasing insulin release, promotes the
activity of androgen muscle receptors.
Other effects of the preworkout protein
drink included a heightened postworkout
energy expenditure that’s likely related to
the higher energy requirements of muscle
protein synthesis after the workout
— which, by the way, is powered mainly
by fat. The increased metabolic effect is
also reflected in a higher resting energy
expenditure two hours after the workout
in the protein group. On the other
hand, the lack of GH, coupled with the
increased insulin release, also lowered
postworkout fat oxidation.
What it all points to is that a
preworkout protein drink increases insulin
levels during the workout, which in turn
results in less muscle breakdown, higher
amino acid entry into muscle and possibly
greater testosterone uptake into muscle
— in short, an anabolic environment
conducive to muscular growth.
— Jerry Brainum
1 Hulmi, J.J., et al. (2005). Protein
ingestion prior to strength training affects
blood hormones and metabolism. Med
Sci Sports Exerc. 37:1990-1997.
KOSTYA TSZYU'S
TRAINING SECRETS
LOW CARB,
ARNOLD
RUN
Blitz Publications promotional partners
BEHIND THE
SCENES OF THE
BLOCKBUSTER BIOPIC
SLOW CARB
OR NO CARB?
MARCH 2005
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9
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SIMPLE
SOLUTIONS
LOSE FAT THE
EASY WAY!
EXCLUSIVE
APRIL 2004
LET’S
GET BIG
Specialise
for size
ARNIE’S GET
BIGGER TRIGGER
Power-density for
muscle immensity
NUTRITION
STRATEGY
Eat to
grow
BUMPE
ISSUE R
196
PAGE
S
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Get HUGE arms
NATURALLY
Go Heavy
Best split
for strength
LOW-REP
LOWDOWN
Do they build size?
TIM MARTIN
Drug-free champ
MUSCLE SIZE
for skinny guys
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Australian Ironman 35
TAKE YOUR MASS
TO THE NEXT STAGE
REVEALED
AUSTRALIAN IRON MAN MAGAZINE
Popping protein prior
to training can do good
things for hormones
than the placebo group. The protein
group, however, had higher blood insulin
levels, but only during the first half of the
workout, with a steady decline afterward
until the subjects got the postworkout
drink. The authors note that the elevated
insulin produced by the preworkout
protein drink likely led to decreased
muscle breakdown and increased amino
acid entry into muscle — in other words,
a potent anabolic effect. The protein drink
increased insulin to levels that would
produce a maximal protein synthesis rate
in muscle. The rapid release of amino
acids from whey probably enhanced
insulin’s anabolic activity.
The lack of growth hormone response
in the protein group isn’t surprising; past
studies show that you get the highest
release of GH during a preexercise
fasting state. Any nutrients in the blood
blunt the release of exercise-induced
growth hormone. Milk proteins are rich
in branched-chain amino acids and
glutamate, both of which have potent GHsuppressing effects during exercise.
The lower testosterone levels in the
protein group were also expected. A highprotein diet is linked to lower levels of both
total and free testosterone, as well as a
decreased test response during exercise.
That may result from a decreased
testosterone synthesis, lowered secretion
or increased clearance from the blood
through its increased breakdown in the
liver. On the other hand, since weight
training promotes postworkout muscle
protein synthesis, the lowered test level
may merely reflect increased uptake into
muscle, where the anabolic action is.
Research shows that weight training
enhances increased androgen cell
receptors in muscle, and testosterone
interacts with those receptors, explaining
the relative paucity of the hormone in
the blood after exercise. Postexercise
nutrients may also divert blood from the
ATTACK
EXCLUSIVE
GET HUGE ARMS NATURALLY
EAT TO GROW
N U T R I T I O N
FAT
& DIETING
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VOL. 17 N0.2 2010
BEGINNINGS
58 Australian Ironman
DUMP CARDIO
BURN FAT WITH KETTLEBELLS
AUSTRALIAN IRONMAN MAGAZINE
Bodybuilding
Vol. 12 No.2
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DANNY CHAU
SWEEPS THE
NATURALS
IRONMAN CHALLENGES YOU! $10,000 CASH TO BE WON - SEE INSIDE
THE ROCK • ON YOUR MARK, GET SET...GROW • WPI GUIDE
Beginning bodybuilding can be a daunting
feat, and more often than not beginners
walk into resistance training practically
blind-folded, attempting exercises without
any correct technique and working on
a trial and error system. So here are all
your questions answered to assist you in
beginning your training successfully
There has been a boom in
recent years in weight training
and natural bodybuilding as
more people look to get in
shape and compete against
athletes in a more fitness
oriented environment.
Juniors from as young as
16-years-old are taking up
the sport and masters at
65+ also continue to enjoy
the benefits of a healthy
lifestyle. Surveys conducted
by Ironman and supplement
companies have revealed
the majority of bodybuilding
competitors and fans have
high disposable income levels
and enjoy active lifestyles.
Unlike its competitors,
Australian Ironman has a
turnaround period of around
three weeks, bringing you
the most up-to-date news on
the local and international
bodybuilding and fitness
GET
MASSIVE
KILLER 20-REP SQUAT ROUTINE
VOL.11 N0.3 2004
By Stuart McRobert • Photography by Michael Neveux
The Market
LEE PRIEST SIGNS ON! MELBOURNE PRO GRAND PRIX-VIEW
SEE
1
They Don’t Fully
Appreciate Their
Strengths and Are
Easily Discouraged By
Their Weaknesses
scene in every issue. We also
bring you contest results
and reports soon after the
trophies are presented.
This means our advertisers
can target all bodybuilding
and fitness enthusiasts who
like to keep in touch with
the latest and greatest in
bodybuilding. This will help
your business achieve results
today rather than tomorrow.
AUSTRALIAN IRONMAN MAGAZINE
10
STUPID
THINGS
Bodybuilders Do
to Mess Up Their
Winning Mindset
Ironman magazine is the
world’s oldest and most
prestigious bodybuilding
magazine. Founded in 1936,
Ironman has been providing
mountains of information
to bodybuilding and fitness
enthusiasts around the world.
In 1993 Australian Ironman
was first published to cater
for the needs of the Australian
bodybuilding and fitness
community. With the backing
and history of Ironman
magazine USA, Australia’s
edition has continued to grow
into the country’s leading
bodybuilding and fitness
publication.
The bodybuilding and
fitness industries are rapidly
growing and Australian
Ironman seeks to supply
its readers with open, fair
and unbiased information.
Featuring regular profiles
on our champion local
competitors plus a host
of training articles and
other info-based features,
Australian Ironman seeks to
combine the best Australian
coverage with the most up-todate technical and scientific
information emanating out
of the United States. With
stimulating quality local
articles that maximise reader
interest and circulation, this
provides advertisers with a
more receptive environment
in which to promote their
products and services. All this
plus the latest competition
reports and special features
makes Australian Ironman
the only choice for the
coverage of bodybuilding and
fitness in Australia.
SEE ARNOLD RUN • KOSTYA'S KETTLEBELL TRAINING • MR. NATURAL DANNY CHAU
Y
our mind is your most valuable
training tool. Your mind can
accomplish some amazing
things — but only if you ask it to do
so. When you use your mind properly,
what you can achieve with your
physique is absolutely astonishing.
Just like in my last article in which I
outlined 10 stupid ways bodybuilders
mess up their eating habits, this article
will outline 10 common mistakes
that negatively impact your mindset
and ultimately your training results.
Learn to avoid these pitfalls and gain
control over your mind. Overcome
these challenges and start immediately
packing-on more muscle and dumping
more body fat. Follow these solutions
and begin taking your physique to the
next level!
But don’t just scan the following
pages and hope that you’re not doing
anything I consider stupid. Read this
article carefully and discover these
simple and easy-to-follow mental
strategies that will launch your
physical development into a new
level of growth.
History and Vision
VOL.12 N0.2 2005
There are common
mental obstacles
that challenge even
the most determined
people training in
the gym. You must
break through these
negative thinking
patterns to maximize
your genetic potential
and enjoy the
bodybuilding process
along the way.
+ THE BIG MYTH: TESTOSTERONE AND PROSTATE CANCER
+ TREE-TRUNK LEG WORKOUT: BLOOD VOLUME TRAINING
+ GET A GRIP ON YOUR TRAINING INTENSITY
Demographics
By Vance Ang
NATURAL WORK
Australian Ironman
Bodybuilding & Fitness is
targeted towards 18-35
year old body-conscious
men and women. According
to 2005 survey results
by Ironman readers...
OF ART
Gabriella Cioban
W
The fitness scene
is blessed from
time after time
with exceptional
talent. And
this time round
Gabriella Cioban
emerges —
glissoning the
figure stage with
her aesthetic
beauty and
vibrant charisma
hile other 23 year olds are
out partying, natural figure
competitor Gabriella Cioban
is training. While other 23 year olds
are consuming copious amounts
of alcohol, Gabriella is tucking into
some wholesome chicken breast
and vegetables. While other 23 year
olds are lounging about watching the
cricket, Gabriella is practicing her
posing routine. And those students
who sleep in after a long night out
should spare a thought for the
industrious, young Gabriella Cioban
who is up early either hitting the books
or pounding the weights at the gym.
Unlike her father George, who
is an experienced bodybuilder,
Gabriella is relatively new to the figure
bodybuilding circuit. However, despite
her youth, she is definitely one of the
hottest figure competitors this country
has produced in recent times. She has
already accumulated six titles within
less than a 12-month period and if
you’ve seen her on stage, you won’t
deny that she’s something truly special.
Originally hailing from Cluj in
Romania, Gabriella and her family left
her native homeland when she was
seven. The Ciobans spent two years in
Austria, then more time in Canada, but
it was in this sun-burnt country that
Gabriella spent her formative years.
At high school, the quiet and reserved
Gabriella excelled in mathematics and
art. Outside of the academic arena,
Gabriella was a stand-out athlete
in track and field, especially in long
distance, running 13- and 15-hundred
metres. Seeing her keen sporting
abilities, her father George encouraged
his daughter to start lifting weights,
thus beginning her interest in weight
training. She recalls, “My dad was into
bodybuilding. Since I was young, we
started with push-ups, sit-ups and
squats and we used to do that since I
was about five. When I was 16, I joined
a gym and I just worked out and really
liked the weights. I really enjoyed it.”
That initial enjoyment with weight
training soon became an infatuation
and lifestyle choice for Gabriella and,
like her father, she began to take
the training aspect very seriously.
Bodybuilding and weight training
appeal to Gabriella’s spirited and highly
charged philosophy, but this is not a
blind competitive pursuit as Gabriella
adheres to a practical application of
bodybuilding principles. “I like the
challenge... of getting your body into
the best possible shape you can get
it into. When you see the results, the
muscles... getting lean and fit, that’s
what I like.”
Gabriella is blessed with fantastic
genetics, like her father George who
has been bodybuilding for many years
and both father and daughter are in
sensational shape! But it should be
stated that fantastic genetics are simply
not enough if an individual desires
to reach the epitome of physical
perfection. Gabriella’s fine physique
bears testimony to George’s training
methods and his serious, no nonsense
approach to bodybuilding. She says
“He [George] helped me achieve what
92 Australian Ironman
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R E V O L U T I O N
Barbell squats: Work
up to 3 sets of 6-8 reps.
Imagining there is
a wall behind you,
knock the wall back
with your glutes
before you descend.
4A
80% of readers belong to a gym
45% of readers are males between
the ages of 16 & 39, closely
followed by 32% females 16 - 39.
89% of readers use the internet
50% of readers are blue collar
workers, 25% are white
collar professionals
44% of readers train three times
per week, closely followed by
42% that train four or
more times per week
Australian Ironman 93
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R E P O R T
DAY TWO - LOWER BODY After a five-to-10 minute light cardio session and a few light sets of squats.
1
99% of readers consume
supplements and vitamins
2
TIPS
3
Dumbbell ‘almost
stiff legged’, AKA
Romanian deadlifts: 2
sets of 6-8 reps.
4B
Leg press: 3 sets of 1012 reps.
4C
DEADLIFTS: Keep your
chin up and shoulders
back on descent. Bend
at the waist and keep
those abs tight. Not
only will this work your
hamstrings, glutes
and abdominals, but
will protect your lower
back as well.
LEG PRESS: Make
sure that your lower
back and glutes are
firmly planted in
back rest. Control the
weight coming down
and never bounce
your knees into your
chest. At the top of
the movement, keep
slightly soft knees. Do
not lock out.
4D
There are five goals that this
programme will achieve.
1. Get stronger. This is what it’s all about.
Progressive overload is about raising the
bar in strength and intensity. Once you
have some training experience under
your belt, there will be days where you
won’t be able to get a personal best.
That doesn’t mean you can’t have a
kick- ass workout. That’s where drop
sets, supersets, x-reps, negatives, etc.
can come into play. Sometimes you have
to trick the body to get stronger through
greater intensity. Still, nothing replaces the
experience of lifting a heavier weight than
you have ever before.
2. Increase your muscle mass. Follow
the first goal with a smart nutritional
plan and you will put on slabs of
muscle. Again, you must consistently
overload the body to do this. The only
way your muscles will continue to grow
is by consistently raising the demand
put on them. Ask the body to do the
same task over and over and guess
what? – a plateau will sneak up on you
before you know it.
3. Decrease body fat. The combination of
goals one and two will lead to obtaining
goal three. (If you haven’t read Damon
Hayhows Nlightenment column, read
it!) Increasing muscle mass will greatly
improve your ability to burn fat faster.
What burns off more fuel: your grandma’s
4-cylinder Barina or your uncle Tony’s
V-8 Monaro? Bigger muscles gobble fat
around the clock.
4. Increase your fitness and
conditioning. Yeah, I know that
you’re not interested in competing in a
marathon coming up. That doesn’t let
you off the hook. The fitter you are, the
better you will achieve the first three
goals. Not only that, you’ll live longer
with fewer ailments.
5. Improve your athleticism. This
is important because improved
athleticism results in better
performance in the weight room as
well as a better-looking body that will
scream of youth for years to come.
This can be achieved with the Power
Circuit. Another critical part of getting
the most out of your training is the
consumption factor. If you eat like
garbage, you will look like garbage.
You have heard it over and over again
in this magazine – eat several wellbalanced meals throughout the day.
Aim to eat in the realm of a cave man.
Your staples are lean cuts of beef,
fish, chicken, protein powder, etc.,
alongside dairy food, healthy grains
and fruits and vegetables. If you can’t
pronounce it, you probably shouldn’t
eat it. Two more food notes: eat healthy
fats and get some fibre in your diet!
Last note: There is no substitution
for good form. If you’re new to training
and even if you’re not, consider having
at least a few sessions with a good
personal trainer. If this isn’t a possibility,
try to find someone with plenty of
experience to show you the ropes.
Remember that you’ll go nowhere fast
when you’re injured.
Editor’s Note: Ken Kunin is a qualified
personal trainer in both America and
Australia. He is the owner of Revolution
Fitness in Manly Queensland. For on line
training programming, please contact Ken
on line at [email protected]
or 07 3396 1090. IM
39% of readers earn between
$35,000 - $50,000pa
DAY THREE - POWER CIRCUIT This is a circuit with 10 consecutive exercises that are to be done 2-3 times.
Rest is 20-30 seconds between sets and 1 minute between rounds. Upper body reps are 10 reps; lower body
exercises are 16.
Movers: 2 sets of 20 reps.
Start with a dumbbell
placed in front of your
right foot. Squat down,
keeping your knees
bent and hips and
glutes back. Pick up the
dumbbell with your
right hand and then
stand straight up.
Bending down, place
dumbbell in front of
left foot and then stand
up tall.
Reverse the movement
by picking the
dumbbell up with your
left hand (knees bent,
hips and glutes back)
standing up straight
and reversing the
movement.
Pick a weight that
makes you struggle to
get 20 reps out.
Put a fork in those legs,
they are cooked!
120 Australian Ironman
www.sportzblitz.net
1. Regular push–ups, clap push-ups
or unstable push-ups (hands on
two different-sized dumbbells
or medicine balls). Start with the
hardest version you can.
2. Alternating dumbbell lunges.
3. Light bent over dumbbell rows.
4. Dumbbell squats or jump squats.
5. Bench dips or alternating
plyometric bench dips.
6. Ski squats.
7. Barbell or dumbbell curls.
8. Dumbbell pull throughs.
9. Plank.
10. Plate raises.
NOTES ON THE Power Circuit
You’ll need to pace yourself the first few times you attempt this
circuit. Not only will your muscles feel heavy with lactic acid, but
your lunges will challenge you as well. If you go too fast too soon
you might be advised to have a bucket nearby. The beauty of the
Power Circuit is that all you need is minimal space, a few dumbbells
and a step. Remember to pick weights that challenge you while
maintaining good form. The fitter and stronger you become, the
sooner you can challenge yourself with the harder version of the
movement. Eg. Using jumping squats instead of regular dumbbell
squats. As with all training, perform a good stretch at the end.
Work this programme solidly for a month and you will see great gains.
In next month’s issue, I will introduce you to the next stage. Never
give up, never give in.
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10,000
Australian Ironman 121
9,000
8,000
S C I E N C E
Q & A
Supplements &
The use of supplements is no doubt the best
way to maximise efforts in the gym. Why?
Q
I love the results I get from
creatine monohydrate but do
you think that creatine loading
is really necessary?
I think that for most people, a loading
phase is necessary to ensure they obtain
all the awesome benefits that creatine
monohydrate supplementation can
provide. However, I don’t believe this
loading phase needs to be as long as
some experts advocate.
MASS
The traditional way of taking creatine
involves a five-to-seven day loading
phase of 20-to-25 grams a day followed
by a daily maintenance dose of two-tofive grams per day. This is considered
the best way to supplement with
creatine, but only by default. Many
athletes and their coaches don’t realise
that this traditional creatine dosing
strategy is based on a very limited
amount of research. Quite simply, we’ve
7,000
Achieving and
maintaining a high
concentration of
creatine within
muscles is essential.
6,000
5,000
hardly examined the effects of other
dosing strategies.
Achieving and maintaining a high
concentration of creatine within muscles
is essential to experiencing the potent
effects from supplementation. You might
be interested to know that only four
studies have actually assessed muscle
creatine stores during intense resistance
training and supplementation. (Of these
four studies, I completed three of them).
I don’t think that the traditional loadingmaintenance phase is the most effective
way to use creatine over the long term.
All of the studies that have examined the
effects of creatine have lasted only six-to12 weeks; even before the end of these
short-term investigations, creatine stores
within muscle already showed tell-tale
signs of decline. And athletes in the realworld use creatine for a lot longer than
six-to-12 weeks.
Therefore, I have designed a dosing
strategy that I believe yields far better
results from creatine monohydrate. This
strategy involves intermittent, short-term
loading phases and from the feedback
I’ve been getting, it’s an approach that
provides awesome gains in strength and
lean muscle mass. I’ll detail this strategy
in the next issue of Australian Ironman.
4,000
3,000
2,000
Q
I know that IGF-1 is a big part
of muscle growth so I was
wondering if you have any
supplements that may help stimulate
a natural increase in IGF-1?
From the extensive literature on
myogenic differentiation, it’s clear that
growth factors play crucial roles in the
formation of muscle. One growth factor
in particular, insulin-like growth factor-1
(IGF-1), appears to be involved in the
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Australian Ironman 129
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MP B 0 0 3 1 _ 2 1 0 x 2 7 5 _ I M_ . p d f
Pa ge
1
2 0 / 1 0 / 0 9 ,
4 : 4 3
PM
1028_iron man_protein max ad.ct 12/5/04 2:05 PM Page 1
GNC.FPMegaWheyIrMan Page 1 17/3/2004 10:13 AM
MEGA WHEY
STANDS ALONE
FOR 5 GREAT REASONS
1. 5,000 mg of added free form glutamine per serve.
Heavy training can lead to lowered glutamine concentration in muscles which
leads to fatigue, decreased immune function and decreased performance. The
glutamine in Mega Whey can assist post-exercise recovery and muscle
volumisation.
2. 3,000 mg of additional free form amino acids.
Leucine, isoleucine and valine have been added for the prevention of muscle
protein breakdown during exercise. Also important for growth as they can be
directly metabolised by muscle tissues.
\\ PHILIP RICARDO JR. \\ NATURAL OLYMPIA CHAMPION
\\ THINK BIGGER \\ SYMMETRY
*
Dennis Lillee
Australian Sporting Legend
3. Unique, specialised protein blend.
Each serve of Mega Whey contains a patented blend of Ion Exchange Whey
Protein Isolate, Whey Protein Concentrate and Hydrolysed Whey Peptides. This
blend has a time delayed rate of absorption leading to maximum utilisation and
preventing the unpleasant effects of bloating caused by other protein powders.
DUAL
4. Instantised Protein.
This protein blend is also a very pure instantised mix, which means it can be
mixed with a spoon alone.
Analgesic herb for
temporary pain relief
5. Supreme tasting.
From the best tasting range in sports protein, Mega Whey comes in chocolate,
strawberry and vanilla.
ANABOLIC POTENTIATOR
\\ NEXT-GENERATION \\ THINK BIGGER \\
www.ironmanmag.com.au
AD_ironman_elite_range_230909_210x275.indd 1
NEW
PRODUCT
So if you want to increase your athletic and muscular performance,
one protein stands alone to give you 5 special advantages in the one
product – Pro Performance Mega Whey!
Using exclusive cation exchange technology, ICE Whey has been engineered
to optimise the naturally powerful BCAA sequences that fuel serious muscle
gain. Ultrafast absorption, world class purity, virtually zero carbs and over 7g
of glutamine per serve. ICE Whey is the ultimate anabolic drive protein for
muscle recovery & growth. Available in three flavours and four sizes.
For advanced trainers who demand the best.
Musashi N-FORCE² is a readily digestible nutrition supplement which supports the growth
and recovery of muscle tissue. Combining two high biological value whey proteins (WPI & WPC)
into a great tasting protein shake, N-FORCE² is AMINO-N-RICHED, containing more than 8800mg
of BCAA’s and over 18500mg of EAA’s per serve, aiding the post-training amino acid saturation
of muscle tissue to support growth & repair. For more information visit musashi.com.au
WWW.BIGGERFITTERFASTER.COM
Australian Iron Man
17
23/09/09 10:29 AM
Now you can really go to town on your muscles.
The new Peanut Butter Protein FX is a taste sensation delivering a hunger busting
balance of protein and carbohydrates for sustained energy and muscle maintenance.
Also in Choc Mint Crisp, Choc Malt Crisp, Coconut Rough and Caramel Fudge.
For your nearest stockist visit aussiebodies.com.au
or call customer enquiries 1800 247 757
Supro
Supro is
is aa registered
registered trademark
trademark of
of Solae
Solae LLC
LLC
Qualified staff and sports specialists available everyday.
Freecall 1800 779 990. Open 7 days a week. Mail order available.
ACTION
Willowbark 2850mg
Perform like a pro with Pro Performance
Glucosamine Sulfate 750mg
Sport can really take a toll on your body, especially your joints. And over time, the pain
associated with worn joint cartilage can make it harder to keep up the pace.
That’s where Bio-Organics Glucosamine Sports can help. The dual action of
glucosamine and a herbal analgesic, willowbark, can provide temporary relief of pain
and inflammation and assist in the repair of damaged joint cartilage.
Bio-Organics Glucosamine Sports has been formulated to help active people manage
the pain caused by joint injury or wear and maintain joint cartilage health, now and
into the future, to help you stay in the game.
Available from leading pharmacies and health food stores.
Available at all GNC LiveWell stores: Melbourne: Bayside Shopping Centre, Chadstone Shopping Centre, City – 139 Swanston
St, Melbourne Central & QV Shopping Centre, Dandenong Plaza, Doncaster Westfield, Eastland, Fountain Gate Westfield, Highpoint, Knox
City, Northland, Southland, St. Kilda – 165 Acland St, Toorak – 519 Malvern Rd. Sydney: Bankstown Square, Broadway Shopping Centre,
Campbelltown – Macarthur Square, Chatswood Westfield, City – Hunter Connection & King St (Cnr Pitt St, next to
Burger King), Dee Why – 11 Oaks Ave, Glebe – 55 Glebe Point Rd, Marrickville Metro, Miranda Fair Westfield (Level 2 &
3), North Sydney – Greenwood Plaza, Parramatta Westfield (Level 2 & 5), Penrith Plaza, Rockdale Plaza, Warringah
Mall Brookvale, Westfield Bondi Junction, Winston Hills Mall.
Joint support for repair
of damaged cartilage
Stay in the game
www.gncproperformance.com
Email enquires: [email protected]
Always read the label. Use only as directed. If symptoms persist consult your healthcare professional.
Individuals with a known allergy to salicylates should consult a healthcare professional before taking willowbark.
*Bio-Organics is a proud sponsor of Sports Medicine Australia. Valuable consideration has been provided for their endorsement.
Bio-Organics is a trade mark of Bullivant’s Natural Health Products Pty Ltd ABN 36 010 008 616 A Mayne Group Limited Company 87 Yarraman Place, Virginia Qld 4014
www.Bio-Organics.com.au
CHC35134-09/05
specifications
Material Requirements
Graphic Programs
Screen Ruling – 150lpi / 300dpi
Total Sum Density – 280-310%
Adobe InDesign CS
Adobe Photoshop CS
Adobe Illustrator CS
Adobe Acrobat PDF CS (v7.0)
• All files - Macintosh format
• All files - must be in CMYK
mode (NOT RGB or spot)
• Images are to be high
resolution (300dpi) Tiff or
if sending via email, JPG.
Please use the lowest
compression to achieve the
highest quality image.
• All fonts are to be supplied
or all text to be converted
to outlines in Illustrator &
InDesign files.
• PDF files must be 300dpi
and fonts to be embedded.
Solid Black – Where large
areas of 100% black appear
we recommended the black
also contain 80% Cyan to
provide additional density.
Format
Supplied electronically via:
• CD
• DVD
• Email
• Quickcut
www.quickcut.com.au
• You Send It
www.yousendit.com
Feature Advertisement Specifications
Size
Trim (mm)
Bleed (mm)
Type Area (mm)
DPS
420 x 275
430 x 285
190 x 255 (x2)
Full Page
210 x 275
220 x 285
190 x 255
1/2 DPS
420 x 135
430 x 145
190 x 111 (x2)
1/2 H
210 x 135
220 x 145
190 x 111
1/2 V
104 x 275
114 x 285
84 x 251
1/3 DPS
420 x 90
430 x 100
190 x 66(x2)
1/3 H
210 x 90
220 x 100
190 x 66
1/3 V
67 x 275
77 x 285
47 x 255
Templates: You may request
an advertisement template
in Illustrator or InDesign
format by contacting
Blitz Publications or by
downloading from the
Sportblitz site
www.sportzblitz.net/
advertising/rate-card.php.
Please ensure all type is
within the set guides or
risk being cut off when the
magazine is trimmed.
Please Note: If designing
for an inside front or back
cover double page spread,
please allow for a loss of
approximately 3mm down
the centre spine on each
page, due to binding. Please
displace images and text
accordingly.
We will not accept
advertisements outside of
these specifications. Please
supply artwork with a colour
printout as reference.