On July 14 '05 Tony will be competing at the IFBB World Games in Germany. He'll be one of only 54 athletes worldwide to be invited to the event and will be representing the South Pacific region.
Tony's no stranger to international competition. Since 1996 he's compted at Nabba Nats, Muscle Mania, IFBB World Champs, Samoa Champs, INBA South Pacific Champs, INBA natural Olympia and NZFBB Nationals.
| Tony, 38, has been training and competing for over 13 years and staying drug free has been a personal choice for him. On his bodybuilding travels Tony says he's picked up a few freaky 'roid boy' mates. "It doesn't make me respect them any less or stop me catching up with them to pump some iron and strike a few poses when I'm in their town" Tony said. "They give me 's**t' about being a good clean boy, chase me round the house with a few needles and offer to make me a few 'magic' milkshakes. I enjoy the differences we have but I don't want to be like them, they don't want to be like me". right: Tony Ligaliga @ Environment Gym. 1 June 05, 7weeks to contest, 84kg | |
However it does anger Tony when he hears rumours being spread about him that he has taken drugs "Bodybuilding's a small world so you hear things from people but it all comes back to me" Tony said. "It gives me even more motivation to train harder and prove that you can compete naturally and that you can go as far as those who choose not to".
Being drug free means that Tony has to pay close attention to his diet on and off season. During off season he eats alot (but cleanly) and doesn't let his bodyfat go above 18% as he says it would be hard to take it off in pre contest. When Tony's in pre contest mode, he monitors his weight loss closely to make sure he's not losing too much muscle while dieting or doing cardio.
Contest diet
Before cardio: Leppin Thermos,
L-carnitine, Vanadyl
After cardio: Pro4 protein shake, Methoxy, HMB, BCAAs
Meal 1: chicken + veg + kumera
Meal 2: chicken + yoghurt
Meal 3: Steak/fish + veg
Before train: thermos
After train: Pro4 protein shake, Glutamine
Meal 4: chicken + veg
Meal 5: chicken/steak + veg
Before bed: ZMA
| | He often has a nap in the middle of the day in a room at the back of his gym (The Environment) to recharge his energy levels. "It's great to have the freedom to do this when you work for yourself otherwise it would be very tiring for me". Tony's also fortunate to be sponsored by Leppin who supply all his supplements on and off season. Over the past year Tony's put on some good gains which means this contest (World Games) will be the last one where he'll be in his traditional u75kg class "I don't see the point of gaining all that muscle and then having to lose it at contest". |
Training
Cardio a.m&pm: 60mins bike/walk
Weights:4 sets x 12-15 reps per exercise
Mon: Shoulders
Tues: Chest+ Biceps
Wed: Quads+Abs
Thurs:Back +Tri
Fri: Shoulders
Sat: Walk 1.5hrs, Hamstring+calves
Sun:50km bike ride
His love of bodybuilding has recently been broadened to include an administrative role with his recent appointment as Vice President of the Samoan Bodybuilding Federation. Athletes in the Samoan federation will still be tested but Tony says he's not adverse to athletes in other orgnisations who don't have that goal. Tony says "each to their own - good luck to good attitudes of building your body your way"
Some of Tony's favourites achivements include
1998 Overall Natural Universe Champs. 1999, 2000,
2001 Samoan Sportsman of the year.
2002 Overall NZFBB South Pacific Champion and more recently
Winning the Overall Title at the 2004 South Pacific Champs.