Blog

How is Biokineticist, Habib Noorbhai, planning for the Mr South Africa 2016 finals?

How is Biokineticist, Habib Noorbhai, planning for the Mr South Africa 2016 finals?

When acquiring a health and fitness goal, the concept of inviduality is key. At some point, a person who has trained for a long time gets accustomed to their bodies and knows how their body would respond to various exercises, eating habits, sleep and recovery. In essence, certain exercises or eating regimes that one does cannot be based on a mesocycle (short-term based). It has to be consistent and form part of one’s lifestyle. However, when athletes and individuals are preparing for sports or events, the last 4 weeks of preparations are crucial in leveraging their performance. I call it: from 4th to 5th gear of training.

Among other qualities, Mr South Africa is striving to find the perfect aspirational man; balanced in health with a fit physique. One can define health in numerous ways. Example: If you have rock hard abs and are well defined, are you healthy? No, this implies a fit and adequate physique. Health can incorporate various clinical and health measures such as normal blood pressure ranges, heart rate, glucose, cholesterol and body fat percentage. If one has an FBC (Full blood count) done at the hospital, they would be able to gauge their health values ranging from cholesterol and triglycerides, kidney function, liver functions, white and red blood cell count and more. I ultimately believe, that if these are within normal ranges, then one can define themselves as healthy.

Moving on to my personal 4-week preparation for the Mr South Africa Finals, which takes place on the 24th November at the Rand Airport in Johannesburg; it involves smart training, a low carbohydrate eating plan, adequate sleep and pre and post measurements.

Smart training
Frequency: 5 days / week (gym) and 1 day active rest (hike) and 1 day complete rest
Intensity: Moderate to high
Type: Endurance-based with an emphasis on strength
Duration: between 60 and 90 minutes all-inclusive

Cardio
20 minutes on either cycle or treadmill, alternating between 5 days
Treadmill: Speed – between 10 and 13; Incline – 1; Programme – normal
Upright cycle ergometer: Speed – above 100 rpm; Level – 2/3

training 2 300x300

Weight training

  • Bicep curls 2 x 10 reps
  • Tricep overhead extensions 2 x 10 reps
  • One-arm bent over-row 2 x 12 reps
  • Chest press 2 x 10 reps
  • Shoulder press 2 x 10 reps
  • Push up with weight and burpee 2 x 20
  • Front squat with weight 2 x 10

Plyometrics

  • Split squats 2 sets x 10
  • Lunges with weight 2 sets x 15
  • Three-medicine ball push ups 2 x 8
  • Box jumps 2 x 12

Abdominals

  • Mountain climbers 2 x 1 minute
  • Russian twists 2 x 30
  • Ab curls with weights 2 x 30
  • Planks 3 x 1-minute

training 1 300x200

Swimming
I swim 12 laps (50 meters length) after training. These include freestyle, backstroke, breast-stroke and butterfly (3 each).

Note: I do the above on all 5 days. For me, consistency where my body becomes accustomed to this on a routinely basis is key.

Low carbohydrate eating plan
There is a lot of debate in this area where if one needs to build muscle, then they need to have a required amount of carbohydrates for energy. I am not a Dietician but I am a scientist; research has recently emerged to show the evidence behind the association of low carbohydrates on sport performance / training. The basics of nutrition has taught us that 1 gram of carbohydrate provides 4k/cal, 1 gram of protein provides 4k/cal and 1 gram of fat provides 9 k/cal. One can still rely on healthy fats as a reserves source of energy fuel. Throughout the week, I choose from my 3 meal plans. Remember, this eating plan works for me and it may not work for you. If further advice or guidelines are needed, please consult with a Dietician.

Option 1:

Breakfast: 2 boiled eggs and 1 cup of coffee with full-fat cream
Snacks: biltong throughout the day
Lunch: Tuna with cottage cheese or Tuna with avocado and coriander
Supper: ½ chicken with vegetables (broccoli, cauliflower and pumpkin) and mushroom sauce

Option 2:

Breakfast: same as Option 1
Snacks: Almonds
Lunch: Tuna with cottage cheese or Tuna with avocado and coriander
Supper: 250g steak with sweet potato and pumpkin

Option 3:

Breakfast: same as option 1 and 2
Snacks: Mixed berries and Yoghurt
Lunch: Tuna with cottage cheese or Tuna with avocado and coriander
Supper: Fish with spinach and cream cheese

Note: breakfasts and lunches stay the same (consistency) but suppers and snacks vary (so that its not monotonous). 2 liters of water is consumed throughout the day.
On average, each meal costs R30 which would work out to approximately R3400 over 4 weeks. This is obviously ideal for those within the working, middle or upper classes.

Sleep

On average, 7 hours per night. This can range between 6 and 8 hours depending on the day in the week.

Mindset
To prepare mentally, I pray, watch comedy 1 hour a day, read at least 2 hours a day (journal articles, blogs, a book, etc) and drive for at least 30 minutes during the day to improve focus.

Pre and post measurements

Body fat %
Weight / BMI

Glucose

Blood pressure
Heart rate

Arms girth
Waist
Hips
Chest
Calf
Thigh

Push ups per/min
Sit ups per/min

To vote for Habib, continue to SMS MRSA006 to 47439 (R3/sms)

training 1 300x200