Well it’s been a few weeks since the Samson’s Classic and I must say I’m enjoying the few extra calories.  I say “few” because Chris Fitzpatrick & I have an upcoming trip to India where we will be hosting a few seminars & training sessions to promote our SSN brand, which is being marketed & distributed there.  It’s always good to be able to play the part and represent your brand…..so hopefully I’ll still have an ab or two to show in two weeks time!

As far as this year in review goes, I have to say that I’m pretty happy with how things went.  I think I really made some decent progress from last year and stepping into the heavyweight category was never going to be an easy task first time out.  However next year I will no longer have that excuse will I!!!

With that in mind I have taken the conscientious decision to really make 2010 the year for me….not that I have ever not taken my training seriously…..it’s just that the time has come now, after 10 years – 1999 to 2009, of consecutive top 3 finishers at the IFBB SA Champs, to take things to the next level.  2nd & 3rd places have been acceptable up to now because quite honestly I have never felt that I was at a level to be a real SA champion contender…..that was up until now.  I honestly feel that the groundwork has been done and at 37 years of age, the time to capitalise on it is now…..no more 2nd’s & 3rd’s!!!…..from now on my goals are simple – “Win KZN & SA’s in 2010 & place top 6 at Worlds”

Whilst I have always competed against myself rather than for a placing, my mindset is a little different right now in that I honestly believe that with another good year under my belt and if I’m at my very very best, I should be able to achieve those goals I have set.   I have never been more determined, more focused and more committed to a goal than I am right now!  I am so fortunate in having such a great support structure (from my wife, family, friends, staff & fellow SSN team mates to friends such as IFBB pro’s Gary Strydom & Francis Benfatto) that I really need to capitalise on these fortunes. In that regard I recently met with Francis Benfatto (for those who don’t know who Francis is….shame on you!  IMO one of the top 5 physiques ever to stand on a bodybuilding stage – see www.francisbenfatto.co.za ).  After some discussion we reached an agreement where Francis will work with me over these coming 12 months with the sole goal of bringing up my weak points and bringing a level of refinement and conditioning to my physique which I’m yet to achieve which will allow us to achieve the goals of winning next years provincials, nationals & placing top 6 at Worlds!

As a result I recently had Francis and his long standing girlfriend Adele, spend a few days here in Durban conducting a series of evaluation tests with me from which he has derived my first training program.  He will work with me (via e-mail, phone & in person where possible) on almost a daily basis and modify and adapt my plan when needed.  I am really excited about this as Francis has demonstrated a level of passion and commitment to this project beyond what I could have expected.  Not only that but he brings a seriously unique and interesting approach to bodybuilding that has really ignited my passion and enthusiasm for the coming year.  His approach in terms of diet, nutrition and supplementation is really pretty far from the norm and after only a few workouts “Francis style” I am more confident than ever that 2010 is gonna be my year!

More on Francis’ strategy (training, diet etc) to follow…..so check back regularly

Train with passion!

Mario

I’m feeling it now….this is really starting to feel like a long haul!  I don’t know how long it’s been since I started this years pre-contest preparations??…….around 10-12 weeks prior to the KZN provincials on the 22nd August if memory serves me correctly.  That would mean in all I’ve been on a calorie restricted diet for around 4 months now…..no wonder I feel like I’ve had enough now!

Anyhow it’s time to bite the bullet…….I absolutely must present my best package to date in 4 days time!!!  Not long to go now and I’m sure I’ll be hating the site of food ……not!  I’m really trying my hardest to present my best conditioning ever at the Samson’s Classic this coming weekend and as a result I’m really low on carbs and calories (have been for the last two weeks) and I’m even doing cardio, which I hardly did for the KZN & SA’s.  My morning weight is currently around 94kg’s and I’m around 96kg’s in the evening.  Traditionally I would have started my carb up tomorrow (Wednesday) but I have decided to really push things and see how low and depleted I can go.  I’m hoping that this will pay off in terms of conditioning…..it’s just that it may be a little risky as it presents me with the dilemma that there’s such a fine line between me coming in lean and really ripped versus coming in too flat and somewhat smooth looking as a result.  For now I’m going to play it day by day and keep my diet as is until I feel I need to change things up…..I don’t feel too flat for now.

To give you an idea my current schedule is as follows:

30 mins cardio on an empty stomach in the morning (I do take Ignite fat burner caps pre & BCAA’s & Glutamine pre & during this cardio session)

Then Breakfast – 6 egg whites & 100g Chicken breast

Meal two – 50-60g Whey Protein

Weight Training Session

Meal Three – 6 egg whites, 100g chicken breast or ostrich + 100g Sweet potato

Meal Four – 6 egg whites, 100g chicken breast or ostrich (or 200g Tuna with balsamic vinegar and omega seed mix sprinkled over it)

Meal Five – 200g Tuna Steak (or 200g Tuna with balsamic vinegar and omega seed mix sprinkled over it) + Large Garden Salad

Second 30 min cardio session + 15-20 mins posing practice

Meal Six – 45g Whey + Glutamine

Throughout the night – snacking on the odd Marie biscuit &/or Rice cake with organic peanut butter – I can’t lie can I …..damn I find nighttime difficult!!  I can get through the day but somehow at night all resistance crumbles!

I trained back & calves today with SSN team mate Andrew Hudson……tomorrow, which would normally be a depletion style complete body workout, I think I’ll tackle shoulders and abs then come Thursday I might do a general all over body part workout depending on how I’m feeling, how I’m looking & what diet strategy I’ve decided to employ at that stage.  So as you can see for now I’m just playing it very much day by day and being really instinctive about things…..which is in contradiction to my general approach of entering the last week with a specific strategy & plan…..right now the only plan I’m thinking about is the one that’s going to get me into my best condition ever…..which I ironically don’t know what it will be??…..Keep posted

Train & Live with Passion!

Mario

Now that the excitement and hype over the Olympia has settled down (didn’t I tell you my man Jay would be back!), it’s time to re-focus on what I need to do over these next two weeks (for the upcoming Samson’s Classic) to better my previous best, which I believe was three weeks back at the 2009 IFBB SA Champs where I took third.

Jay has inspired and motivated me to try take it to the next level!  Now before you get the wrong idea, it’s not so much his physique that inspires me as it is his drive, dedication and passion for the sport…..not to mention his absolute professionalism and representation of the sport as a truly great ambassador!  Physique wise I have to go with Phil Heath and since he also comes across as truly professional and level headed, I wouldn’t mind seeing him as the next Mr Olympia when Jay retires.  If Dennis Wolf (I really like his physique too) gets it right in the future he could be a danger to Phil’s chances……IMO anyway.

So getting back to my own progress and contest prep this year - I managed to achieve my goal over this last year and moved up to heavyweights (90-100kg) after having spent the previous 2 years as a light heavyweight (85kg-90kg).  I weighed in just under 94kg’ at the KZN provincial champs and then 3 weeks later I came in at just under 95kg’s at the IFBB SA champs.  Overall I was happy with what I achieved this year.  4-5kg’s of muscle gain in one year really is no mean feat and I owe my great progress in no small part to having the support of an absolutely awesome team!!  From the most wonderful wife in the world, Carole, who has been there for me and supported & stood alongside me every step of the way over the last 15 years of competition to the countries best trainer / workout partner in Chris Pillay to a great business partner and friend (Chris Fitzpatrick) and the support team he has assisted me in putting together at our supplement manufacturing / distribution facility, which his father in law runs so smoothly for us…… to the great BodyGuru team….from Melissa to the BodyGuru Cafe Chefs, who collectively take care of so many day to day things for me…..not least being my daily meals, which in itself has been hugely beneficial!……and lastly of course our great team of SSN athletes who are so supportive of each other and who drive and inspire me to be my best through the dedication and passion they each display.

Truthfully I’m currently a little too light as a full blown heavyweight and will need to find a way to add a few more kg’s to my frame to fill out enough & compete closer to 100kg’s in the next year or two.  Then I believe I will be close to where I need to be physique wise to achieve my goals…….which by then probably would have changed and then I’ll be singing a different song!!!

This year I came up against SSN team mates Hennie Kotse and Andrew Hudson in the heavy weights (see the show pictures at http://www.ssnonline.co.za/news/090912/index.shtml) , both at their all time bests and ended up taking 3rd.  I do think I was competitive against them though and considering a) the high quality tough heavyweight line up  b) the fact that Hennie ended up winning the overall title & c) that some felt Andrew was very close & could have beaten Hennie……then the fact that I made the top 6 & ended 3rd and pretty close to them is more than satisfying……next year my SSN Team mates will have to give me my turn!!

So it’s the Samson’s Classic at Durban’s ICC in 2 weeks time…..then it’s time to eat & eat & eat & grow again!!

Through this new blog feature we have introduced, I will regularly try and keep you updated with my plans and progress thereon so be sure to check back from time to time.

Lastly, for those interested in meeting some of the SSN Muscle Junkies, check out our upcoming roadshow – http://www.ssnonline.co.za/news/090921/index.shtml Hope to see you all there!

Until then – Train & Live with Passion!

Regards

Mario