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12-09-2006, 11:21 AM
| #1 (permalink) |
| Under Construction Join Date: Sep 2006 Posts: 2 Rep Power:   |  Hello & thanks for having me Name: Mark Suttie Age: 42 Competition History: Mr Australia (3 Times) Train: Industry Health Club - Gold Coast Been Training: About 10 years Favourite food: Porridge & chocolate protein powder & blueberry muffins Training Schedule: Workout 1: Quads Workout 2: Shoulders & Triceps Workout 3: Back & Hamstrings Workout 4: Chest & Biceps I train alone in the gym. I will only get a spot if I really need it. I have been training long enough to know what my body can & can't handle. I know my strenghts & weaknesses in the gym. I know how much rest I need between sets & what pace to work at. I like to train my way. I throw calves & abs in every 3 or 4 days when I have a little energy left after these workouts. I will generally do about 20 min cardio at the end of my workouts (just to cool down rather than to burn calories). I have no set days. I don't train 3 days on 1 day off or 2 days on 1 day off like a lot of people. I just take a day off when my body feels it needs a break. But on that day I will just do some cardio ( I can't stay away from the gym). All year round I will have oats, protein powder & egg whites for brekky. During the off season (which isn't long as you can see by my contest record) I will eat normal food just like normal people, but making sure I am getting that protein in every 3 hours either by added protein shakes or protein bars (love 'em). During contest prep (about 10 weeks) I will eat 7 - 8 times a day. Meals consist of: 1. Normal brekky 2. Protein shake 3. Chicken & rice 4. Chicken & broccoli 5. Protein shake (train at the gym) 6. Protein shake 7. Chicken & broccoli 8. Protein shake or egg white omelette Supplements used are WPI all year round. Creatine & glutamine are added 12 weeks out from a comp. Always get some protein into my system every 2 1/2 to 3 hours I generally wake in the middle of the night because I'm still hungry & I'll have a shake or a bit of chicken. I have always drank Pepsi Max right up until 1 day before a comp (some people say to cut it out, I don't). Cardio during contest prep is usually 30-45 min in the morning (about 4-4.30am) then I go back to bed & get up at 7am & start the day as normal (hey, it works for me) & 30 min at night after dinner on the stationary bike watching the tele. I'll always try something new that is recommended to me by Grant, Justin or Simon at ASN Southport. I use the daytime lean WPI. I find it mixs well in water & with my oats & tastes great. Creatine & glutamine are taken after workouts & 1st thing in the morning. I also take a multi vitamin in the morning. Favourite contest foods are: chicken & broccoli or beans, oats & protein powder. I find if I am eating a lot of greens my metabolism is on fire. This alows me to have a cheat (protein bar, chocolate or muffin) every 3 or 4 days. If I have a craving for a particular type of food I will have it (just work that little bit harder the next day). Competition History: Year Association Competition Placing 2006 NABBA Southern Hemisphere Championships Mens Overall 1st 2006 NABBA Southern Hemisphere Championships Mens Class 3 1st 2004 NABBA World Championships Masters Over 40 3rd 2004 NABBA Southern Hemisphere Championships Masters Over 40 2nd 2004 NABBA Queensland Championships Masters Over 40 2nd 2003 IFBB Australasian Championships Under 90kg 1st 2003 IFBB Brisbane Championships Under 90kg 1st 2003 IFBB Tony Doherty Pro Show & Vic Championships Under 90kg 1st 2002 NABBA Australian Championships Mens Class 3 3rd 2002 NABBA NSW Classic Mens Class 3 1st 2002 IFBB Queensland Championships Under 90kg 3rd 2001 NABBA Queensland Championships Mens Class 3 1st 2001 NABBA World Qualifier Mens Class 3 1st 2001 NABBA NSW Toyota Classic Mens Class 3 2nd 2001 Aust Sports Physique Australian Championships 75kg - 85kg 1st 2001 IFBB Australian Championships Mens Novice 1st 2001 IFBB Queensland Championships Mens Novice 2nd 2000 IFBB Queensland Championships Mens Novice 2nd 2000 IFBB Sunshine Coast Champioships Under 80kg 1st 2000 IFBB Brisbane Championships Under 80kg 1st 2000 IFBB Brisbane Championships Mens Novice 2nd |
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12-09-2006, 11:39 AM
| #2 (permalink) |
 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:  | Great history and excellent to see you on here. Do you have a naturally fast metabolism anyway? What gear/thermogenics do you use (if any), and can you post up some pics... ______________________ - Obsession is what lazy people call dedication - |
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12-09-2006, 12:01 PM
| #3 (permalink) |
| Moderator Musclechat Icon  Join Date: May 2006 Posts: 1,991 Rep Power: | thats some contest history mate!! got any photos? great to have you on board! ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk |
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