Steve Mclaren
Senior Light-middleweight South African Champion.

Vital Stats:
Age: 38
Resides: Bloemfontein
Occupation: Co-Owner of Quest Gym & Owner of X-Treme Body’s
Off-Season weight: 94Kg
In-Season Weight: 80Kg
Competing Since: 1992

Meal Plan:
Meal 1: 06h00 - 5 egg whites, 1 whole egg, 50g jungle oats mixed with 1 serving of 100% whey protein, 2 tsp glutamine.
Meal 2: 06h00 - 120g boiled chicken fillet, 200g mixed veggies, 1 cup green tea.
Meal 3: 08h00 - 120g boiled chicken fillet, 200g mixed veggies, 1 cup green tea.
Meal 4: 10h30 - 1 tin tuna, 1 large green salad, 2 rice cakes alternated with 70g basmati rice, 1 tbsp flax seed oil, 1 cup Rooibos tea.
Meal 5: 12h30 - (Pre-workout) 1 serving 100% whey protein, 15g of rice/mashed potato, 1 tsp glutamine, 5 BCAA capsules.
Meal 6: 16h15 - (During Workout) 1 serving 25ml scoop SSN N.O.Crea-Pump, 1 tsp glutamine.
Meal 7: 18h00 - (Post Workout) 1 full serving SPS After Shock, 1 serving SPS 100% Iso Pro whey protein, 1 tsp glutamine, 5 serving BCAA capsules.
Meal 8: 20h00 - 200g fish or 1 tin tuna, 150g white Mashed Potato, 1 cup Green Tea.

Tip for getting into contest shape:
There are no specifics or secrets to success in bodybuilding today. The only secret I follow is no cheating at all. Stick to your diet and game plan for the full 12 weeks, stay disciplined and focussed and the results will show. I only drink water, black coffee and tea with no milk whatsoever as well as no fizzy or diet drinks. I also don't have any cheat meals. All my food is prepared by myself and always weighed exactly right.

Final Thought:
Winning the title this year has opened many doors for me and this is only from being totally disciplined and focused as well as from the help from my support group.

Conrad Nagel
Masters 40-49 Under 80Kg, South African Champion.

Vital Stats:
Age: 43
Resides: Alberton, Gauteng
Occupation: Owner of Alberton Body Guru Gym, Personal Trainer and Nutrition Consultant.
Off-Season weight: 90-93Kg
In-Season Weight: 77-79Kg
Competing Since: 2007

Meal Plan:
Low-carb – Monday, Tuesday, Thursday and Friday
Meal 1: 07h00 – Multi-Vitamin, HMB, 400iu Vit E, 1000mg Calcium, 1000mg Vit C, EFA, CLA, 6 egg whites, 1 yolk scrambled with 1 tablespoon of olive oil, 2 teaspoons natural peanut butter, 60g oats, 12g raisins.
Meal 2: 10h00 - 160g of tuna in water/brine, tablespoon olive oil, mixed salad
Meal 3: 13h00 - CLA, EFA, Fat Burners, 1000mg Vit C, 180g skinless chicken breast, 200g of boiled rice or pasta or potato, 1 cup mixed vegetables
Meal 4: 16h00 - 180g chicken breast, 1 cup mixed vegetables, handful of nuts
Meal 5: 17h45 – (Pre-workout) 40g whey protein – fat burners, ZMA, 5g glutamine, 18h00 – 19h30pm – train.
Meal 6: 19h30 – (Post-workout) 5g glutamine, BCAA's, 1000mg Vit C, 400IU Vit E, 40g of dextrose with 40g of whey protein mixed in water.
Meal 7: 20h30 – Stimulant free fat burner, CLA, EFA, 200-300g steak with 1 cup broccoli or spinach or green beans with 1 cup green salad.
Meal 8: 22h00 - 40g slow release protein blend, 1 tablespoon peanut butter or handful of nuts, 5g glutamine, ZMA, tribulus.

High-carb – Wednesday and Saturday
Meal 1: 07h00 – Multi-Vitamin, HMB, 400iu Vit E, 1000mg calcium, 1000mg Vit C, EFA, CLA, 6 egg whites, 2 teaspoons peanut butter, 60 grams oats, 12g raisins.
Meal 2: 10h00 - 120g of tuna in water/brine, mixed salad, 100g pasta or rice.
Meal 3: 13h00 - CLA, EFA, fat burners, 1000mg Vit C, 150g skinless chicken breast, 200g boiled rice or pasta or potato, 1 cup mixed vegetables
Meal 4: 16h00 - 150g chicken breast, 1 cup mixed vegetables, 100g potato or sweet potato or rice
Meal 5: 17h45 – (Pre-workout) - 50g oats with 40g whey protein, fat burners, ZMA, 5g glutamine, 18h00pm – 19h30 -train.
Meal 6: 19:30 – (Post-workout) 5g glutamine, BCAA, 1000mg Vit C, 400IU Vit E, 60g dextrose powder with 40g of  whey protein mixed in water.
Meal 7: 20h30 - Stimulant free fat burner, CLA, EFA, 150-200g steak with 1 cup broccoli or spinach or green beans with 1 cup green salad and 200g potato or sweet potato.
Meal 8: 22h00 - 40g slow release protein blend, 1 tablespoon peanut butter or handful of nuts, 5g glutamine, ZMA, tribulus.
Sunday – Same as low carb day but I also have 1 all out cheat meal – usually meal 3 or meal 7.

Tip for getting into contest shape:
I decreased my carb and fat intake slightly on the low carb days as well as on the high carb days, but I increased my protein intake to prevent muscle loss. From Provincials to Nationals it was not necessary for me to change a lot because I was 95% from being the best I could be. I changed from fish to steak at night (meal 7) and it made a big difference with regards to muscle fullness. I stopped taking fat burners containing stimulants during the last week before the contest – this was to ensure that I didn’t retain water. On Wednesday and Thursday – the two days prior to the show I used Chromium, Alpha-Lipoic acid, Essential Fatty Acids (EFA) and hydroxy citric acid (HCA) – this is to encourage muscles to take up carbs rather than store it as body fat. I increased my vitamin C intake steadily during the last week to as high as 10g on contest day. I used 1000mg of potassium daily during the final week – together Vitamin C and potassium acts as a natural diuretic and also promotes sodium excretion. That is also the reason why I kept water intake high (8 litres) during last week and only cut back to 2 litres on Thursday and 1 litre on Friday. On  Thursday I mixed 10ml glycerin into 150ml water, 50g dextrose and 5g creatine 4 times every 6 hours. This helps to draw water from beneath the skin and to push it into the muscle tissue.

Final Thought:
This was my first IFBB SA’s since 1997 and I was very impressed with the punctuality and the professionalism of the IFBB. The show started exactly at 15h00 and this is not something I am used to. For me as an athlete it is very important that everything runs according to the program – it is not easy to keep condition when things get delayed, taking into consideration that you have to time your meals to peak for when you hit the stage. I feel that Border did a great job in hosting the IFBB SA’s for the first time! This past year I have discovered new things about myself which I want to take into my off season next year to ensure that I come back bigger and better.

Philippa Lamont Wilke
Ladies Body Fitness up to 168cm and overall South African Champion.

Vital Stats:
Age: 37
Resides: Lonehill, Gauteng
Occupation: Personal trainer and trainer of fitness and figure competitors both male and female.
Off-Season weight: 64Kg
In-Season Weight: 59Kg
Competing Since: 1993

Meal Plan:
Meal 1: 06h00 - Half cup oats with 6 egg whites, one whole egg
Meal 2: 10h00 - Chicken breast with mixed veggies
Meal 3: 13h00 - Tin of tuna or hake with baked potato, 2tbs olive oil
Meal 4: 16h00 - Chicken breast with mixed veggies
Meal 5: 19h00 - Mixed veggies with chicken or fish 2tbs olive oil
Meal 6: 21h00 - 6 egg whites
Meal 9: 21h30 - 1 full serving protein, 1 tbsp Natural Peanut Butter, 1 tsp Glutamine.

Tip for getting into contest shape:
My diet is very clean throughout the year. There isn't a huge difference between my off and on season eating. I don’t use supplements as I am not sponsored by anyone and don’t need to punt any products. I do, however, take vitamin and mineral supplements especially during show times. Without these you can come off very short. I don’t give myself any 'off' time. I love training and pushing myself to the limit with each workout. If I don't train like this then I feel like I am wasting my time and get upset with myself. I attack each workout like it’s my last and don’t allow my body to get used to training in any specific way. I love giant sets with high reps.

Final Thought:
This SA's was very emotional for me. I had a revolting Provincials. I came in way too fat and I got a big wake up call. So, for 4 weeks I trained like no other. I could not believe it when my name was called as overall winner. The girls that I was up against were just phenomenal. Each one has upped their game since last year and years before. I hold them in the highest regard and look forward to seeing this sport grow from strength to strength. As for the men! Wow! What an honor to share a stage with them. Just being backstage with the likes of Hennie, Andre, John, Nelson, Conrad was simply awesome. The list just goes on and on, and it was like watching anatomy charts walking around. As for the show, I was very impressed and a big thanks to all the people that helped put SA’s together this year. Doing these shows is most definitely not for the faint hearted, however, if you believe you can - you will. Just go for it and most importantly do it because you love it.