Sami al Haddad Interview after winning the 2011 World Championship Overall Titel

Flash results - Phil heath wins Mr Olympia 2011

Phil Heath Wins 2011 Mr Olympia!! Jay Cutler in second! Results

1. Phil Heath 2. Jay Cutler 3. Kai Greene 4. Victor Martinez 5. Dennis Wolf 6. Dexter Jackson 7. Toney Freeman 8. Brandon Curry 9. Ronny Rockel 10. Hidetada Yamagishi 
Detailed results will be published soon. Stay tuned.

Vaughn Ettienne wins Muscle Heat 2011

Yet another feather to the hat of Vaughn and Elite prep coach  Fakhri Mubarak.

Guy Cisternino wins 202 Europa Dallas Supershow

Guy Cisternino emerged as the best man in 202 division in the 2011 Europa Dullas Supershow. He has made tremendous improvements after teaming up with the Ifbb Pro Fakhri Mubarak. As a fan of Ifbb Pro Fakhri Mubarakm, it gives me great pleasure in publishing the victory of "team elite prep".

Here is what Ifbb Pro Fakhri Mubarak has to say about the team - "Team Elite Prep pulls off another well deserved victory. Guy Cisternino wins the 202 Dallas Europa pro! Last week IFBB Pro Vaughan H. Ettienne in Jacksonville , this week IFBB Pro Guy Gaetano Cisternino Jr in Dallas and next week in North Carolina Vaughan will go for his second win in 2 pro shows. Guy and Vaughan will be in the mix with Kevin , Jose and Flex come Vegas. The Elite Prep circus will be coming to Las Vegas baby! :)"

2011 Dallas Europa SuperShow

Open

1. Toney Freeman

2. Edward Nunn

3. Shawn Rhoden

4. Mark Alvisi

5. Michael Liberatore

6. Mohamad Bannout

7. Costantinos Demetriou

8. Martin Kjellstrom

9. Zaher Moukahal

10. Antonio Jose Morales Vidal

11. Grigori Atoyan

12. Clarence De Vis

13. Oscar Dexter

14. Phil Von Kaenel

15. Manuel Lomeli

16. Heinz Senior

16. Jerry Nicholls

202

Best Poser Award

Ricky "Tricky" Jackson

Open

1. Guy Cisternino

2. Fernando Noronha Almeida

3. Ricky "Tricky" Jackson

4. Marvin Ward

5. Derik Farnsworth

6. Ahmad Ahmad

7. Angel Rangel Vargas

8. Leonardo Pacheco

9. Benjamin Parra

10. Omar Borrelli

11. Parenthesis Devers

12. Lance Johnson

13. John Frederick Arendsz

14. Gerardo Cabrera

15. Dave Goodin

16. Randy Jackson, Sr.

Juan Marquez

Fakhri's guys take jacksonvilles pro show by storm

Elite prep coach Ifbb Pro Fakhri Mubarak nailed his guys to perfection and took top two spots back home to Team Slaughterhouse. I wish to congradulate the winners and the COACH

Jacksonville Pro Championships - Results

Guest Posers
Toney Freeman
Adela Garcia
Clarence De Vis

202
1. Vaughn Ettienne
2. Guy Cisternino
3. Branden Ray
4. Michael Valentino
5. Nathaniel Wonsley
6. Angel Rangel Vargas
7. Ricky "Tricky" Jackson
8. Bola Ojex
9. Parenthesis Devers
10. Ahmad Ahmad
11. John Frederick Arendsz
12. Omar Borrelli
12. Willie Vegas
13. James Darling
14. Abiu Feliz
15. Patrick Richardson
16. Erwin Marquez
16. Benjamin Parra
16. Alessandro Komadina

NewYork Pro comparisons Video

Kai Green Wins 2011 NewYork Pro

Men's Open Class

1. Kai Greene
2. Ronny Rockel
3. Craig Richardson
4. Lionel Beyeke
5. Robert Burneika
Louis Joseph
David Watson
Alexandre Nataf
Cedric McMillan
Michael Kefalianos
Roelly Winklaar
Ben White
Khalid Almohsinawi
Grigori Atoyan
Yan Salaks
Pavol Jablonicky
Jason Huh
Brandon Curry
Milton Holloway, Jr.

Men's 202 Class

1. Jose Raymond
2. Flex Lewis
3. Marvin Ward
Vinny Galanti
Ken Jones
Raul Carrasco
Ivory Turner, III
Cvetko Stojmenovski
Parenthesis Devers
Mirka Petrovski
Luc Molines
Robert Belisle
Pierre Chamoun
John Frederick Arendsz
Myoba Edwards
Jason Joseph

Mr India 2011 Results

Below 55kg.

1, K. Hari Babu [T.N.], 2, Sunil Sakpal [Maharashtra], 3, P. Sudhakar [Telengana] , 4, Nitin Mhatre [Maha] , 5, Sandesh P Salvi [Vidharba]

Below60kg.

1, S.K. Mustaque [W.B.] 2, Jai Singh [Punjab] , 3 Anoop Raj [Kerala] 4, Ramachandar Bhat [Goa] 5, M. Kathandaraman [T.N.]

Below 65kg.

Hira Lal [Punjab] 2, D.Vignesh [T.N.] 3, Shrinavas Kjarvi [Maha] 4, Nitin Sharma [U.P.] 4, Deepak [Delhi]

Below 70kg.

1, L.Irbanata Singh [Manipur] 2, Sanal Padmanabhan [Karnatka] 3, Rajul Joiri [Maha] 4, P Ananad Babu [Kartaka] 5, P H Pramot Meeti [CRPF]

Below 75kg.

1, Parvesh Kumar [Punjab] , 2, Ashish Sakharkar [Maha] 3, Borun Yumanam [ CRPF] 4, Prahlad [Delhi] 5, Dashrath Dalvi [Maha]

Below 80kg.

1, Suhas Khamkar [Maha] 2, I Roshi Kumar [CRPF] 3, Tajindera Singh [Uttarkhand] 4, Durga Parsad Dasri [Maha] 5, Maesh Rao [Maha]

Below 85 kg.

1, Sangram Chaugle [Maha] 2, Amit Choudry [U.P.] 3, N G Randhir [CRPF] 4, Amit Chettri [Uttar Khand] 5, Amir Syad [Vidharba]

Below 90kg.

1, Rex Vargees [Kerla] 2, R.J. Sathayanarayan [Karnatka] 3, A. Momotomba [CRPF] 4, A K Rari [Telangana] 5, K Ashish [A.P.]

Below 100kg.

1, K H Pritam [CRPF] 2, V Jaya Kumar [T.N.] 3, Mahendra Pagde [Maha] 4, Lavin K [Karnatka] 5, Danish Mirza [Delhi]

Above 100kg

1, Vinay Kumar [Delhi] 2, M Kamraj [ Krnatka] 3, Vijay Bhardwaj [ Delhi] 4, RAJNIKANT Parmar [Gujrat] 5, Manjunath H E [Karnatka]

Women Fitness:

Short Women Class:

1, Diprina Bhattacharjee [W.B.] 2, V.Suchitra Devi [Manipur] 3, Madumita Devi [W.B.] 4, Roopkiran Kaur [Punjab] 5, Parkriti Barua [W.B.]

Tall Women Class:

1, Mauna Karmakar [W.B.] 2, Rajwinder Kumari [Punjab]3, Mamlika Mukharji [W.B.] 4, Jhuma Sudhakaran [W.B.] 5, Simran Jit Kaur [Punjab]





Champion of Champions: Suhas Khamkar [Maha]

Most Improved : , L.Irbanata Singh [Manipur]

Miss India Fitness: Mauna Karmakar [W.B.]

Team Championship:

Winners: MAHARASHTRA

Runners Up : CRPF


Thanks to the source of information - www.ibbfindia.com

Mr India 2011 Suhas Khamkar

Deadlifts

Performing the Lifts
Beginning position

• Feet should be flat on the floor about shoulder width apart in the conventional style and slightly farther apart in the sumo style.
• Grip bar with a closed, alternate grip (one palm facing you the other away from you).
• Knees should be flexed as in a full squat position.
• Bar should be as close to the shins as possible.
• Back should be flat.
• Head should be up or in a neutral position.

Upward movement

• Begin pull by extending at the hips and knees, such that the hips and shoulders move at the same rate, keeping the back flat, with the shoulders above or slightly in front of bar.
• As the bar passes your knees, thrust hips forwards and your shoulders back.
• The hips and knees should be fully extended, and your shoulders back (as opposed to rounded forward).

Downward Movement

• In the downward phase, release the tension in your muscles so that gravity alone allows the bar to descend to the floor.
• Rules in powerlifting competition require that you maintain a grip on the bar so as to control its descent.
• Do not attempt to lower the bar at an extremely slow rate, as the eccentric stress is taxing and causes undue micro trauma and vertebral stress.
• The lift ends when the bar is motionless on the floor in front of you.

Points to Remember

• Your back should be flat throughout the movement.
• At no portion of the lift should your back or shoulders be rounded o keep the bar as close to the shins as possible during the initial pull, and as close to your thighs as possible after the bar passes your knees.
• Feet should always be flat on the floor, with your center of gravity over the back half of your feet.
• Exhale through the sticking point of the pull (some lifters find it advantageous to exhale forcefully as in screaming).
• Do not jerk the bar off the floor. The pull should be a smooth, max effort from the beginning.
• Pay attention to good form. If your technique begins to break down from the sheer weight on the bar, you predispose yourself to injury. Rounding of your back, knees buckling inward and initiating the pull with your back instead of legs and hips are examples of common technique errors that are potentially damaging.
• Because of the many muscles involved in the lift, you may require more rest between sets than normal.

Reference - Disa Hatfield, B.S

Branch Warren Wins 2011 Arnold Classic RESULTS

Mens Bodybuilding
1. Branch Warren
2. Dennis Wolf
3. Victor Martinez
4. Evan Centopani
5. Dexter Jackson
6. Ronny Rockel
Roelly Winklaar
Fouad Abiad
Sergey Shelestov
Johnnie Jackson
Robert Piotrkowicz
Toney Freeman
Essa Obaid
Ben Pakulski

Womens Bodybuilding
1. Iris Kyle
2. Yaxeni Oriquen
3. Alina Popa
4. Debi Laszewski
5. Betty Adkins
6. Cathy LeFrancois
7. Jeannie Paparone
8. Tina Chandler
9. Dayana Cadeau
10. Maria Rita-Bello
11. Maria Carmen-Gomez
12. Antoinette Thompson
13. Sarah Hayes

Arnold Schwarzenegger's Workout Routine

This routine is a typical Arnold routine, but Arnold's routine did changed constantly. Sometimes he trained twice a day, and other times, once a day. There were periods when he did lots of forced reps. There were times when he did supersets and giant sets. Arnold tried every thing, and picked what worked best for him at that particular time.

Arnold rested little between sets, and usually increased pound ages wile each subsequent set. Although he experimented with high reps at times, he usually preferred a rep range in the neighborhood of 6 to 10. If he could only do five he would cheat to get past thay sticking point. However, Arnold's cheating wasn't the same as the average person's. If he did a cheat curl, it wasn't the same as an average bodybuilder swinging a weight from top lo bottom. It was controlled, deliberate cheating.

His concentration was complete. As far as the philosophy or his workouts is concerned, he was almost an existentialist. Nothing existed outside the set at hand. To illustrate this, one of his workout partners remembered the time when he and Arnold were doing 20 sets of biceps curls. The training partner said, "Boy, Arnold, we have fourteen sets to go." Arnold replied: "No, we have only one. The one we are working on".

Arnold's Top Measurement
Arms 22 inches
Chest 57 inches
Waist 34 inches
Thighs 28.5 inches
Calves 20 inches
Weight 235 pounds
Height 6'2"

Mon, Wed, Fri

Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlift - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
Nonstop instinct training for 30 minutes


Tues, Thurs, Sat

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-deltoid lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.

EVAN CENTOPANI WINS THE 2011 Flex Pro Championships!

EVAN CENTOPANI WINS THE 2011 Flex Pro Championships! 2 Pro Shows, 2 Victories!


Men's Open Class
1. Evan Centopani
2. Dexter Jackson
3. Fouad Abiad
4. Dennis Wolf
5. Ben Pakulski
Milton Holloway, Jr.
Grigori Atoyan
Adorthus Cherry
Robert Belisle
Wendell Floyd
Omar Deckard
Daniel Hill
Dainius Barzinskas
Ben White
JoJo Ntiforo
Demetrious Constantinos
Stan Efferding
Vladimir Sizov

Bikini Model Search
1. Michelle Tarajcak
2. Courtney Prather
3. Janaina Barral
4. Amanda Carrier
5. Shirley Moran
Irina Barzinskiene
Sheila Walker
Sandra Beckler
Beatriz Guzman
Samara Day
Tamara Dumas
Danielle Laws
Tara Maher
Eva Martinkova
Eva Escamilla
Allyson Whitney
Heather Clay
Sherry Jin
Mary Kaminski
Alison Burgess
Francesca Hartman
Theresa Orsini
Alisha Hale
Sara Clow
Dana Hodges
Marisol Gonzalez
Maria Cadotte
Jodi Tiahrt
Sehila Jimenez
Stephanie Mahoe
Evina Luna
Venus Ramos

Keto - stuff you really need to know

Lately I've been getting a lot of questions and honestly i dont have the time to answer them individually. This is NOT a diet - because there is no generic keto diet. Different strokes for different folks, so i dont write diets and post them up, if i did that i would be doing injustice to the person following it. Diets are supposed to be customized based on a number of factors including bodytype, bmi, bodyfat%, musculature, experience in dieting etc.

These are guidelines to be followed when running keto. Just Fyi i am a carb guy - i do not recommend keto anymore. keto is a good diet for the less experienced. You want to stay big, stay full, stay shredded, carbs ARE the way to go. That said, i am not knocking on keto. Its very good if you are starting out, and results are guranteed and the risks of screwing up are lesser.

So here we go.

a) when in doubt of proportions always add green beans or fresh spinach to your meals. you should always remain FULL during the day. not being full leads to binge eating because of pangs of hunger.

b) being on keto does not mean no trace carbs - do not count carbs from green veggies like mushrooms,spinach, green beans, except for your last meal.

c) milk and dairy and breads directly is a no-no. caesinate protein is good meal replacement at night time.

d) keto is about FAT. make sure all your fats are from EFA's. rotate you EPA/DHA fat sources each meal i.e. one meal almonds, another fish oil then almonds then seseme oil etc.

e) Easiest way to do keto is to cook low fat diet and then consume the fats in a calculated maner i.e. lets say your meal has 4g of fat from chicken then you need to compensate 11g of fat which is about little less than 1tbsp of oil. so just drink the oil straight up or 11 fish oil caps.

f) Weight ALL YOUR FOOD. no eye balling.

g) wake up first thing in the AM on your non training days and consume 10g of creatine mono on an empty stomach. proceed to do 40 mins of low intensity cardio. your post workout shake need not have fats in it. from this meal on keep doing fats+ protein + green veggies off each meal.

i) remember to attain ketosis, simple carbs HAVE to be avoided. however to avoid catabolism you need carbs intra and post workout. intra and post workout nutrition is the most important part of your nutrition plan.

j)So by rule of thumb on keto - till you are 3 weeks out take 30g of sugars while you train and post workout 20g of dexterose with your whey protein isolate.

k) if you feel you are looking flat - that is fine. after 3 weeks get back to us and i will teach you the concept of a refeed.

l) The quickest and best way to jump start your metabolism is a steady hit of cardio for 2 weeks then scale back. which means start off with 7 days of cardio and stretching to get into the routine, then cut back to 4 days of cardio and 4 days of weight training.

j) keto opens up your body to low resistance, make sure you take a ton of antioxidants and 2x your multivitamin. you also need zinc pre and post workout 50mg

k) avoid stuff like peanut butter as much as you can on keto. just go with oils, much safer to measure and no chance to cheat.

Source - Kris balak. A very good friend of mine who helps me set up my nutrition plan all year round.