Nicky Campbell
Ladies Body Fitness up to 163cm South African Champion.

Vital Stats:
Age: 33
Resides: Melrose, Johannesburg
Occupation: Attorney,
Legal Analyst & Author
Off-Season weight: 58.9kg
In-Season Weight: 54kg
Competing Since: 2002

Meal Plan:
Meal 1: 08h00 - half cup of oats, quarter cup bran, 1 teaspoon raisins, 6 egg whites, cinnamon, teaspoon honey
Meal 2: 10h00 - half cup of oats with 6 egg whites or with a protein shake
Meal 3: 13h00 - 150g chicken with salad and/or veggies
Meal 4: 15h00 - Fruit - apple/strawberries or a small banana with a protein shake
Meal 5: 17h00 - 2 to 3 rice cakes/rye crisps with cottage cheese or honey/molasses. If energy levels are low I go for the honey and molasses and have 3 rice cakes instead of 2.
Meal 6: 20h00 - 150g chicken, half cup rice or sweet potato, veggies and/or salad. On Wednesdays, Fridays & Saturdays I replace the chicken with 300 grams fillet or rump steak which I then have with veggies and/or salad and I leave out the rice.
Meal 7: 23h00 - 500g low fat plain yoghurt with cinnamon, honey and a quarter cup oats or decaf coffee with 2 – 3 rice cakes/rye crisps with 30g slimmer’s cheese and honey.

Tip for getting into contest shape:
Two weeks prior to a competition I cut out the yoghurt, honey, fruit & protein shakes. In the week prior to a show, I manipulate my water intake as well as cut sodium 2 days before the show. On the third day before a show, I take in a lot of carbs with the aim of replenishing my muscles and increasing energy levels.

Final Thought:
I have found that consistency, discipline and dedication are essential if one is to compete. Contests are merely “presentations” of the aforementioned attributes and such attributes must be followed throughout the year. Alas, there are no shortcuts.

Charmaine Howell
Ladies Bodybuilding South African Champion.

Vital Stats:
Age: 39
Resides: Gauteng Central
Occupation: Owner of Team Chaz, personal training studio
Off-Season weight: 90Kg
In-Season Weight: 80-82Kg
Competing Since: 2002

Meal Plan:
Meal 1: 06h00 - Baby purity fruit one
Meal 2: 08h00 - 3 egg whites/1 whole egg omelette with tuna, peppers, onions, tomatoes and mushrooms
Meal 3: 11h00 - Banana
Meal 4: 13h00 - Chicken Salad
Meal 5: 15h00 - fruit salad
Meal 6: 18h00 - Two pieces of hake with butternut and mixed vegetables
Meal 7: 20h00 - Three pieces of pineapple

Tip for getting into contest shape:
The only supplements I currently use are are Chinese herbs that clean and bring balance to my system. Shortly before a contest I train with lighter weights and increase reps to bring out the leanness of the muscle.

Final Thought:
My motto is winners never quit. My 2nd goal is to bring new talent to our sport every year as well as to help them achieve their personal dreams. At Team Chaz our motto is "What is better than Pain? The answer is – results.

Johann Du Plessis
Junior under 21 Over 75Kg South African Champion.

Vital Stats:
Age: 20
Resides: Bellville, Western Cape
Occupation: Student
Off-Season weight: 105-108Kg
In-Season Weight: 88-91Kg
Competing Since: 2009