Ra Paku, Conquering Figure

2006 was a MAKE or BREAK year for recent INBA Natural Olympia Overall Physique Winner, Ra Paku of Wellington. Ra had to overcome challenges that would test her will and desire to compete in bodybuilding competitions but with the help of her support crew Ra pushed through for a happy ending.

With her win, Ra has rekindled her passion for bodybuilding and is aiming for a bigger 2007. But first let's find out how she flet about winning the Overal Title! Wow, back from Perth and it is still hard to believe what I have accomplished. Lisa has asked me to summarise my year, my achievements and how the win feels. Again, WOW 2006 is now just about over. This year has been one of great changes for me personally. The end of 2005 saw - The first whole year went past without my mum - Tony and I reconciled after a 2 year separation - My babies growing up and becoming young adults - Me burning out by Nationals, my confidence low, mind and body tired, and unsure of how good I really was, or could be.

Ra, Overall Champ Click on pic to enlarge

2006 resulted in me successfully defending my INBA Overall Women’s Physique title. The 2006 was to be my 10th year in the bodybuilding scene. After the disappointment in 2005, I made a personal vow that if I didn’t make it after 10 years I’d throw it in. Not the training of myself or others, but the competing. So you can imagine how this win feels! I have two idols. Leanne Grindrod and Jo Stewart. Jo’s size and structure and Leanne’s hardness.

This is what I wanted (still not quite there). 2006 INBA Miss Olympia title and the following placings:
NZFBB CNI Championships - 1st Open Women’s 52-57kg
NZFBB NZ Nationals - 2nd Open Women’s 52-57kg

The great feedback I received from the judges at Nationals was very motivating and exciting. Knowing that they were pleased about having to judge someone so close to Jo Stewart and their excitement that NZ had another athlete coming through the ranks that is capable of World selection, helped me maintain my focus and determination to achieve a leaner physique. I had three more before I had to peak for the INBA Olympia competition and what a three weeks it was. Before I move on I just want to thank all those spectators that supported me at Nationals. Some I know and some I don’t. I was not confident standing next to Jo, she is an amazing athlete, and if it had not been for your calls of encouragement while I was on stage, my lack of confidence would have shown, so a big thank you to you all. Moving on to the questions Lisa has given me.

1. How many weeks you've been dieting towards the Olympia? I started dieting in June. I wasn’t meant to do Naturals at all. I intended to compete at Muscle Mania, but due to the mix up in dates I had to change my schedule and decided on Naturals. Lucky for me. My philosophy for this dieting phase was simply: ‘YOU CHEAT - YOU DON’T COMPETE’ I have to elaborate here; I have never dieted without cheating. I’m sure there are a huge percentage of athletes out there that will relate to this. Past competition phases has consisted of part eating clean, part binge eating, small part vomiting, and part over exercising in order to lose the kilos. Lenda Murray’s words from a visit to NZ played in my head: ‘There will be some of you that have dieted for 12 weeks, and some of you that think you have been dieting for 12 weeks.’ I had always been the later. I knew this year that if I wanted to be in the condition I needed to succeed I needed to diet, train and cardio hard. To answer the question I dieted for 23 weeks, close to 6 months!

2. Did you think you were in with a chance for a win in your class...let alone for the overalls when you looked at your competition? Your thoughts on them?
This is an easy one, No. Not at first. I never do. I think I have that type of physique that is not at all threatening back stage. I didn’t know who was in my class other than a woman I competed against at Muscle Mania. I spotted her at rego’s and text my mates saying ‘she was ripped’. Her and I were the 4th and 5th callout competitors from Muscle Mania but I never received my placing so didn’t know if I had beaten her or not. Peter took care of our registrations, so we didn’t get the view of our line-up we would usually get. Back stage I still wasn’t sure who was in my class. As we lined up to take the stage I was like … ‘Oh sh-t, is that the girl that beat Leanne at the Women’s only show’. After the pre-judging I just wanted to cry. I looked at the photo’s and was amazed at my conditioning. Amazed and happy, but still just wanting to cry, the ordeal was over, well just about. I then knew I had a chance of winning so had to keep it together for Overalls. Some of the girls had better backs, shoulders etc.. but I could see that I had the overall package. I didn’t get a good look at the Tall girls, but they did look big. I thought Tarryn had the best conditioning. If I won my class I had no idea who I would be up against or whether I would win or not. No doubt, I wanted the win, but just didn’t know. I was wrapped when I won my class and overwhelmed when I won Overalls! I just wished that my friends and whanau were there to share the moment. A big shout out to Darryl and his Aussie mates (Tony and Anthony) for the support while I was battling it out for the title.

3. Did you approach your diet differently than last, how so? As I stated, I didn’t cheat this year. Amazing what that does J Don’t get me wrong, I did have cheat meals, however they were far and few between and they were controlled. After the CNI competition I had to have some sugars on my way home, I was falling asleep at the wheel, so ate more than I would have if Tony was with me. I don’t believe that these scheduled cheats negatively impacted my training at all. Major note here to the girls that think cheat meals are OK - these cheats, which may have been a maximum of four throughout the six months, weren’t that bad. I remember a fish & chip meal from our local who makes them quite clean with no salt. A pizza, again from our local, who use a thin base and we hold back on the cheese, sour cream etc, and a Rocky Road ice block (I wanted the Magnum but Tony wouldn’t let me - bless).

The biggest change in my diet and my competition schedule, is that I let someone help, Tony.We tried different cycles and found what worked best. Tony ensured I took vitamins and supplements. I could have opened my own Nutritional supplement shop. I never took much in the past and suffered because of it. This year with supplementation I had more energy, less mental fatigue and no haemoglobin problems.

4. What changes have you tried to make to your physique this year, how did go about it?
This year was focussed on ‘GETTING LEAN’. After seeing the pictures from Muscle Mania (2005) it was clear that I had the size, but could never get lean enough, so leanness, especially in the glute and upper thigh region was the focus. I believe again, the change with supplementation assisted tremendously, along with an increase in cardio and the strictness in diet. I didn’t change much regarding my weight training other than higher rep targeted leg training.

I would go up the first group of steps, which could consist of say 5 steps, then down. I would go up the next set, which could consist of say 18 steps, then down all. Then I’d go up the first two groups and introduce 3 and all the way down etc… It took about 45 mins to complete all the steps. I’d do the steps or a 1.5hr hill walk (sometimes both), an hour at lunch, then (energy dependent) jump on the bike at home, or another walk. Plus weights so that each body part was trained at least once a week, calves and abs twice, and an additional leg workout if I could fit it in. My legs were hammered every day, so the weights weren’t heavy at all. Actually, my leg extensions were pathetic – sometimes only the 3rd bar. Believe me, the legs didn’t come easy – but I was happy with the final result.

5. How much and what kind of cardio did you do to get those legs?? I had someone at Nationals say they only did about 40 mins of cardio p/day. I wish I could get away with a piddly 40 mins. Closer to competition I was ranging from between 1 - 3 hrs cardio depending on how I felt, what I was looking like, how many carbs I had had, and my energy levels. Now this isn’t just a flat walk. Tony, bless him again, showed me some steps and I started going up and down them once on our flat walk. This increased to twice. Then I had a brainwave (darn that brain) - I should stagger them (just for fun, yeah right).

6. Your support crew and how they helped you?
I have the best friends who have seen me in my best and worst condition. They are there to listen to my bullsh-t, help me wipe my tears, and to laugh with, and at me. They are great. I have had someone at every show. Tony, Kris, Linda, my niece Shannon, my Dad, his wife, an Uncle I hadn’t seen for more than 15 years. I didn’t compete in Wellington this year so the usual support crew couldn’t be there - my little bro, Tiro, my chillens, Brans, Pauline and Steve, Michelle and Gaz. My friends have helped me stay focussed, hang in there when the going got tough, and helped me believe in myself (something I lacked). I thank them all. They have believed in me – it hasn’t been an easy road and I could not have done it, or got where I am today without the positive influences from them all. I’d also like to thank Wairoa Taiwhenua for the financial assistance.

7. Was the overall win the pinnacle of your BBing career? do you think you'll be more or less motivated for your next contest considering your win? The overall win was a great finish to the year. I have never been so emotional during competition preparation like I have with this one. My emotions were all over the place. The win still seems unbelievable and it wasn’t until a few days before the comp that I realised that I was indeed going to an International competition to represent New Zealand. And then to bring home the Gold and the 2006 INBA Miss Olympia title. WOW. I am now more motivated than ever.

8. Are you having a break next year?
No breaks Lisa. The Olympia title is one I will aim to defend. I can not afford to have an off-season like I have had in the past. This win has inspired me to be more focussed, to stay within 5kgs of my competition weight, to target my weaknesses and increase the density of my muscle. With Tony back in my life, my children set on their own paths, and the continued support from those around me, I plan to be back next year with improvement on this year’s package. So until then, train hard, be strong, eat clean and be your best!

Ra