RIPPED TO THE BONE BY KRIS GETHIN MARK KOSTANTI IS ONE OF THE BEST AND SOME SAY ‘THE BEST’AUSTRALIAN NATURAL BODYBUILDING CHAMPION TO EVER GRACE THE COMPETITION STAGE Famous for showing up in granite condition and resembling something much like an anatomy chart, we thought it was about time he was featured in Australia’s favourite magazine – MUSCLE & FITNESS. On the day of the interview I was to have a leg workout with Mark. I consider myself to be pretty hardcore when it comes to leg workouts, so I was amazed when he told me it wouldn’t take any more than 20 minutes, I would later find out why. Within 10 minutes my breakfast had made a surprised reappearance, and I was on my back for the next 10 minutes. That’s just it; I “thought” I was hardcore. Bodybuilding is a major part of Mark's life. He has been training three times per week since 1987, and has held a number of bodybuilding titles over the years. The first couple of shows Mark competed in, he earned a very respectable 2nd in the under 80 kg class at the Sydney IFBB titles. Mark describes his training regime as heavy and basic with a rep range of anything from 4 to 50, all depending on the type of workout he is about to endure, whether it be super or giant sets, multiple sets or pyramiding up and down through the weights. When it comes to these kind of sadistic sets, machines are used due to the simplicity of changing weights in the short amount of time, but when it comes to strength training, it’s all free weights, baby. Two to three minutes rest between sets, with a 4 to 6 rep range going heavy, and I mean heavy. I watched Mark perform 50 sit-ups with a 175 lb dumbbell on his chest (feet unsecured) and knock out 12 reps with 70 lb dumbbells on side raises. This is only done 4 to 6 weeks at a time due to the strain on the joints. When I asked Mark what has kept him motivated to stay disciplined all of these years, his reply was simply “winning”. Dieting for competition starts 20 weeks out from a show, split into two 10-week blocks. The first block consists of 40 minutes cardio per day, 2,700 calories on training days and 2000 on non-training days. Every now and again Mark will have a cheat meal or overeat, but during the second 10 weeks there is no cheating. Cardio is pumped up to one hour sessions up to 4 weeks out, which is when Mark is fully depleted and a few kilos under his contest weight. Ten days out Mark proceeds to up to his contest weight, increasing his calories by 200-500 per day, eating up to 4,500 to 5,000 calories per day during the last 2 days. As I mentioned before, Mark is known for his freaky condition on competition day. When I asked him how he is able to reach such shape he didn’t give too much away, but he did say that he is not afraid to go into the realms of unhealthy depletion. He says, “If you want to compete to win, it’s necessary to deplete venturing into ketosis. " Another thing Mark attributes his condition to, is not drastically changing anything and not cutting out any water prior to the show as the body goes into shock and holds water. How many times do you hear a bodybuilder say, “I looked fantastic a week ago, I don’t know what happened.” As far as walking those huge wheels on to the stage again, Mark is taking a year out and concentrating on starting a family. However, he has his sights set on “Musclemania”. In Marks words “I want to do the Musclemania Australia next, because a guy from New Zealand has won the show a couple of times, and I haven’t had the chance to go head-to-head with him. It’s an Anza thing, us against them, and then maybe onto the Worlds”. Mark would like to thank his early mentor, Martin Park of Leisure Dome Gym and everybody that has supported him, especially his lovely wife Janette. Mark’s message to MUSCLE & FITNESS readers – “Keep training, be honest and if you are thinking of competing get help from someone who has done it, and train hard." M&F Anybody who is interested in sponsoring Mark, or for personal trainer enquiries, please contact Mark on 0417 845 059.

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