SSN Muscle Junkie Carlos Nunes

28 August 1973

110 kg

89 kg

5 ft 7

When did you start competitive bodybuilding?

Started competing in 1998

How did you get started?

Through rugby – I was the smallest in my team so I wanted to put on some muscle.

What are your sporting highlights / achievements?

1999 – 1st S.A Champs : Welterweight.
2002 – 1st S.A Champs : Middleweight.
2004 – 1st S.A Champs : Light Heavyweight.
2004 – 12th World Champs : Moscow Russia - Middleweight.
2008 – 1st S.A Champs : Middleweight.
2009 – 2nd S.A Champs : Light Heavyweight.
2010 – Silverstar Classic : 1st Light Heavyweight & Overall Winner
2010 – 5th S.A Champs : Light Heavyweight.
2010 – Muscle Evolution Grand Prix : 3RD 80-90kg div.

What or who motivates you?

Competing motivates me to better myself each year.

Who is your biggest sporting influence?

Lee Priest

On Waking Up	300ml hot water plus 1 tablespoon of lemon juice
Meal 1 06:30 or 1 hour after cardio	1/3 cup (30g) Goji berries (soak in hot water for 15min) or 220g berry mix 1 and a half cups (raw) Pick 'n Pay No Name oats 9 extra large egg whites 30g SSN 100% Whey Protein 1 x SSN MultiVit 2 x SSN Joint Support Complex 1 heaped tspn SSN Creatine Monohydrate (cardio + rest days only)
Meal 2 09:00	100g mixed veg (beans, peas, corn, carrots) 1 and a half cups cooked brown/ brown basmati rice 260g (raw) or 230g (cooked/ tinned) fish (salmon must be selected a minimum of 3x per week) 1 cup green tea - Important! Half tspn SSN Glutamine Powder
Meal 3 11:30	100g mixed veg (beans, peas, corn, carrots) 100g cooked sweet potato Optional: lightly sprinkle sweet potato with cinnamon 260g (raw) or 230g (cooked) bs chicken/ ostrich 2 x SSN CLA Half tspn SSN Glutamine Powder
Before Meal 4	4 x SSN Ignite
Meal 4 14:00	16 x (raw) almond nuts Half cup green beans (60g) + 2 cups (raw) broccoli/ cauliflower (or 1 cup of each) Optional: apple cider vinegar + lemon juice to season vegetables 260g (raw) or 230g (cooked/ tinned) fish Half tspn SSN Glutamine Powder 1 x SSN MultiVit
Meal 5 16:30	Half cup green beans (60g) + 2 cups (raw) broccoli/ cauliflower (or 1 cup of each) Optional: apple cider vinegar + lemon juice to season vegetables 260g (raw) or 230g (cooked) bs chicken/ ostrich 1 cup green tea - Important! 2 X SSN CLA Half tspn SSN Glutamine Powder
WEIGHT TRAINING NUTRITION ** (on Cardio days switch to Cardio Nutrition)
1 Hour Pre-Workout 16:30	30g SPS Ultra Protein - mix in water 2 cups lettuce
25 min Pre-Workout 16:30	1 serving SPS N.O. Rage - mix in water
Intra-Workout 16:30	1 heaped tspn SSN BCAA powder + 1 tspn SSN Glutamine Powder mixed in water
Immediately Post-Workout 16:30	30g SPS IsoPro 1 scoop 1GH 120g cooked potato
Meal 6 Within 1 hour after workout	Half cup green beans (60g) + 2 cups (raw) broccoli/ cauliflower (or 1 cup of each) Optional: apple cider vinegar + lemon juice to season vegetables 230g (raw) lean meat (sirloin or minute steak, beef mince or liver are best options) 1 cup chamomile tea or rooibos tea half tspn SSN Glutamine Powder 1 x SSN MultiVit 2 x SSN Joint Support Complex 3 x SSN ZMA NOTE: on leg training days , add 100g cooked sweet potatoes (lightly sprinkle with cinnamon) TO THIS MEAL
Before Bed	1Tblspn Flax oil 9 extra large egg whites 30g SPS Ultra Protein

** CARDIO NUTRITION
Before Leaving Home for Cardio	4 caps SSN Ignite
Pre-Cardio	1 heaped tspn SSN BCAA powder Half scoop 1GH 3 caps SPS Hardcore Creatine
Intra-Cardio	1 tspn SSN Glutamine Powder
Immediately Post-Cardio	1 heaped tspn SSN BCAA powder 3 caps SPS Hardcore Creatine

Monday	Chest Incline dumbell press 5 sets of 12 reps Incline smith machine (heavy)3 sets of 8 reps Flat dumbell flys5 sets of 12 reps Peck deck5 sets of 20 reps
Monday	Cardio Cardio 25 minutes
Tuesday	Biceps & Triceps Tricep pulldowns 4 sets of 10 reps Straight bar curls 4 sets of 10 reps Skull crushers 4 sets of 10 reps Alternate dumbell curls 4 sets of 16 reps Dips with weights (heavy) 4 sets of 10 reps Preacher curls 4 sets of 10 reps
Wednesday	Quads Leg extensions 4 sets of 20 reps Hack squats (very heavy) 6 sets of 12 reps Front squats (very heavy) 6 sets of 10 reps Leg press 4 sets of 15 reps
Wednesday	Hamstrings Leg curls 4 sets of 10 reps Stiff leg deadlifts 6 sets of 15 reps
Thursday	Shoulders Front smith press 4 sets of 15 reps Back smith press 4 sets of 15 reps Lateral raises 4 sets of 16 reps Shrugs Bent over laterals (rear deltoids) 4 sets of 15 reps
Friday	Rest
Saturday	Back Lat pulldowns 4 sets of 12 reps Lat rows 4 sets of 12 reps Bent over barbell rows 4 sets of 10 reps Dead lifts (heavy) 4 sets of 8 reps
	Cardio Cardio 30 minutes
	Calves
Sunday	Cardio Cardio 30 minutes