That passion, says Misumzi, is
what drives him and what is
needed by any guy hoping to
embark on a successful life in
bodybuilding.
EATING ON A BUDGET
“Food is expensive,” says
Misumzi. We all know this and
one of the main reasons people
give as to why they do not
follow a proper diet is the cost
and effort involved. But again,
like everything else with this
sport, there are certain things
that are simply not negotiable
– and diet is one of them. But
this does not mean you have
to bankrupt yourself or your
family. “You have to be wise
with your money. My advice
to anyone trying to gain or
lose weight is to prioritise your
meals, because this is very
important in trying to reach
56
Muscle Evolution
your goals,” adds Misumzi.
“I prepare my meals at night,
and this means I do not have
to worry about preparing the
proper meals during the day
when it is time to eat.”
M EA L PL A N : measured
• Meal 1: 60g dr y
s, 1 scoop
oats, 7 egg white
ein
ot
pr
of whey
eet potato
• Meal 2: 250g sw
ein
ot
pr
ey
wh
and
otein
• Meal 3: whey pr
)
ain
(Tr
eet potato,
• Meal 4: 300g sw
st
ea
br
en
250g chick
ix, 2
etb
We
3
5:
al
• Me
ein
scoops whey prot
uash,
• Meal 6: gem sq
icken
broccoli, 250g ch
breast
ting
• Meal 7: slow-ac
e
ak
sh
ein
prot
LARNELLE
M.E PROFILE
• NAME: Larnelle Fredericks
• AGE: 21
• HOME TOWN: Amalinda, East London
• TRAINS AT: Body Culture Health & Wellness Centre
• WEIGHT: In season: 80kg /off season: 86kg
• COMPETITIVE ACHIEVEMENTS:
- 2013 EP Friendly City Classic junior U/75kg - 1st and overall
- 2013 Border Provincial qualifiers junior U/75kg - 1st place
- 2013 IFBB SA Champs junior U/75kg - 2nd place
- 2014 Border Provincial qualifiers junior O/75kg - 1st place
• SPONSORS: Supplements SA and Phoenix Nutrition
• GOALS IN THE SPORT: Winning a world championship. Become
a pro bodybuilder before I turn 26.
• NAME: Matthew Croney
• AGE: 24
• HOME TOWN: Beacon Bay, East London
• WEIGHT: In season: 77kg / off season: 90kg
• COMPETITIVE ACHIEVEMENTS:
- 2010 Mr Border junior (under 21) U/75kg - 1st place
- 2010 IFBB SA Champs junior (under 21) U/75kg - 4th place
- 2011 Mr Border junior (under 21) U/75kg - 1st place
- 2011 IFBB SA Champs junior (under 21) U/75kg - 1st place
- 2011 IFBB Muscle Evolution junior one lineup - 3rd place
- 2014 Mr Border senior middleweight U/80kg - 3rd place
• SPONSORS: Supplements SA, Phoenix Nutrition and Vibram
Five Fingers
• GOAL IN THE SPORT: I want to inspire others and promote
the sport of bodybuilding. Also, a massive goal of mine is to
compete on an IFBB international stage, and qualify for the
Arnold Classic.