Phil Kuklinski

He's experienced the adrenalin of competing against the Worlds best and now to celebrate his 10th year in bodybuilding, ex Mr NZ, Phil Kuklinski's making a comeback to try and finish off some unfinished business at the Mens Worlds this year. This time Phil hopes to break into the Top 10 after finishing Top 15 in his previous attempt.

Phil, who competed at the NZFBB Wellington Champs, had been out of the competitive scene for 5 years. In that time he'd been busy changing jobs and also added gym owner, setting up his own Elevation Health and Fitness in Inglewood with his wife Chantelle, to his life.

In this profile we find more about what Phil's been up to in the past few years and delve into his training and eating strategies.

Age: 46 Occupation: Petrochemical Operator and Gym Owner
Height: 1.75 m
Off season weight: 93kg Contest weight: 83kg in Wellington. A little disappointed with that as may have over depleted in the final week of prep.

How many years have you been training? Had always trained for rugby then when stopped playing at 30 just hit the weights and trained for 7 years before I had the guts to get on stage. Once I got up there I loved it and kicked myself for not starting earlier in my 20's instead of late 30's. So have a good 20 odd years of training behind me.Lots of trial and error and learn't as I've gone along. Where do you train? We have our own gym, Elevation Health and Fitness so I grunt and groan the old body there.

What weight were you when you started Body Building?At my first competition 10 years ago I weighed in at 77.5k so since then have put on around 7 or 8k of muscle.

What weight class do you compete in?At Wellington it was the over 80's. I used to squeak in under 80k with a bit of dehydration but it is just too hard now.

How many years have you been competing?This year will be 10 years since my first comp so thats one reason for a comeback. A 10 year anniversary.

Your achievements?A couple of National titles. Under 80k and over 80k Mr NZ and overall Mr NZ Representing NZ at the Worlds and making the final 15.

Whats the highlight of your sporting career so far? I guess it would have to getting in the final 15 at the Worlds but the first time I won a National title under 80kg in 2000 I was so happy.The overall Mr NZ was really cool but I was more relieved than elated as I wanted that one badly.

But anyway since then we have started our own gym and I've changed jobs and we started having children. Bailey is now 6 and Lahni is 2. I want to make it 3 times at the Worlds and try to break into the top 10. I'm not getting any younger so it has to be this year.

When was the last time you competed? And why have you made the 'comeback? After going to the Worlds in 2001, I did the World qualifier in 2002 to get to Egypt. I had been sick as a dog all year as I had brought some virus back from overseas. Everyone said "You'll kick butt Phil ". I got beaten. In hindsight I should have listened to what my body was telling me.

Phil 2nd from right @
Men's Worlds 2001

What contests are you aiming for this year?
The World Champs in Korea are where I intend to be in late October.

What areas of you been working on while taking the break ie what bodyparts or mass etc. And how have you brought up those parts.I'm still trying to smash those legs. Stubborn little things and will be now working on some more width in my back.I have done some guest posing at regionals so I can keep a close eye on everything that way with dieting etc. I'm never going to bea mass monster but always come in shape and at the Worlds you have to be lean as so my type of physique gets rewarded as long as you havethe muscle to go with it. A body at the Worlds that is carrying even the slightest amount of fat will be overlooked no matter how big.

How do you keep check of your weight/fat? Do you have a weight you dont go above?I would like to carry a bit more in the off season. The next 3 months or so will see some serious eating. I usually get to around 93k and I just keep a track of it in the mirror. Whenever I'm in Auckland Tony and Linni get the calipers out and make me strip off to see how it's all looking.

Whats been your typical off season diet for mass building. Supplements you live by?I'm not a big eater so have to push myself all the time to eat. I try to eat some lean meat everyday along with at least 2 servings withusing protein powder. I love coconut so I mix coconut, protein powder and rolled oats together for a snack most days. I try to get 6 meals in a day. No secrets there just good food. Supplements wise, Lots of protein (Balance range) and I like the Biotest range of supplements.

What did your mass building phase involve? Can you outline your training split for the week, basic sets and reps, and how much cardio you do if any.I think most bodybuilders including the ladies should do deadlifts, they have certainly helped me bigtime. I train legs on there own every 5 days. Also Chest and arms. then back and shoulders every 4 to 5 days. Generally I like lower reps around the 5 to 6 mark but it incorporates lots of rest pause stuff. Example would be squats, grind out 5 reps then wait 20 seconds then get 2 more. That would be a set.

What are some of your best lifts?I have done a 170kg bench. A 200kg squat. There are plenty of people bigger and stronger than me but 2 weeks out from a comp I'm still strong. Generally I don't lose any muscle or strength as I diet down.

How have you found getting back to dieting mode. Did you find it easier or harder than you last competed? How do you stay on track with dieting. For Wellington it was the first time I have dieted since being in my new job. I'm on my feet a lot more in my job so cardio wise there wasvery little and I had to increase my carbs to get through the day. I needed the practice in Wellington. I felt a little rusty on stage.I was flat out with our large team but that will not be an issue at the end of the year. It will be just me!!! Sorry guys. You know what to do now.Diet wise I don't have a problem. It's all mental. You just have to say no and thats the end of it. People who talk about food all time drive me crazy.Just don't talk about it if it is an issue. That just makes it harder.

Have you had a role model whos inspired you? I have a huge amount of respect for my good mate Tony Ligaliga. I wish I could pose like him, ha ha. Kevin Levrone has a great physique or did have in the earlier days, Just fantastic. and I've always liked the look of Frank Zane,Perhaps because he was never a big guy maybe like me.

Has there been someone whos had a big influence on your bodybuilding career? And how have they helped you?Thats easy. My wife Chantelle pushed me up on stage to begin with as I was too chicken. With work, the gym and the kids she is the one who holds it all together. She is amazing.

What was your favorite part about competing? And the worst?I love the pose downs they always fun. Like most I love to win and hate losing.The worst part is I guess that everything else gets put on hold when getting ready for a contest.

What is your ultimate goal in bodybuilding?I want to crack that top 10 at the Worlds then move into the Masters over 50's in a few years. Thats not far away. I or should I say, we are organising the Taranaki champs this year so I want that to go well. I intend there to be some big prizes up for grabs. I want bodybuilding to be taken seriously and for bodybuilding in general to be more professional in attitude and how it is presented.

Congrats Team Elevation!
Phil Kuklinski and his Team Elevation
picked up 5 firsts, 4 seconds and a third at the NZFBB Wellington Champs.
Pretty awesome for a little ol gym from the Naki.

Well done guys and gals!

What advice/tips would you give to some of the young men starting out on their Bodybuilding journey? For the young guys be patient but persistent. It takes time. Stay humble. Don't get a big head.

Phil Kuklinski

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