Return Back

Tony Ligaliga

Lives: Auckland

Age: 27

Height: 170cm

Weight: 85kgs

Trains: Clive Greens Pakuranga and New Market

Achievements:
1997 3^rd World Naturals
1998 Mr Pacific Island Overall
1998 Mr Natural Universe Overall
1999 1^st Oceania Championships under 80kg
1999  1^st Auckland Championships under 80kg
1999  NZ Rep World Amateur Championships
1999  Samoan Sportsperson of the Year

What's your best splurge?

Island food – chop suey, raw fish and taro – and ice cream.

What's your stance on performance-enhancing drugs?

You don't need drugs to look big, hard and cut, you just have to discipline yourself.

Many guys carry weight around their middle. What's your best tip for great abs?

Sex is great for the abs, but for those of you not getting any – keep away from carbohydrates at night, watch fat intake, invest in Horleys Ripped Factors and L-Carnitine dietary supplements.

So how disciplined are you? Pre-contest food, for instance?

Breakfast, porridge and water; morning tea, Horleys Ripped Factors protein shake; lunch, chicken and taro;  afternoon tea, Ripped Factors; dinner, chicken, fish or steak with lots of veggies.

What's the first thing you eat after a competition?

I go to the Chinese takeaway and order lots of everything!

What beverages do you like?

I don't drink any alcohol. Horleys replace and Carbo Cola are good workout drinks.

How soon do you eat before training?

About an hour.

Do you do any running?

Only power walking and a little jogging. Running is hard work when your carb intake is low [body builders cut back on carbohydrates when shedding fat in the lead-up to a competition].

Some guys have great arms and chests but forget to shape and exercise their legs. What is your leg workout?

Monday: Squats, leg press, leg extensions, hack squats.
Wednesday: hamstring lying leg curls, standing leg curls, seated leg curls, deadlifts.

How does your workout change going into competition?

I tend to get more specific before a comp, working on any weak points and practicing posing in between each set, squeezing hard while the muscles are pumped.

Does any one exercise make a difference to your look?

I recently started heavy squatting — which I'd tried to avoid in the past. My legs have made some good gains. I'm lucky to have a good training partner who I know can spot me properly, although I haven't tested him yet!

Why are you voted best poser? What does this take?

Lots of time, practice, patience and hard work. Learning how to isolate different muscle groups and squeeze hard. I also think you need confidence and to be proud to show off your body. It's about being professional and putting together the whole package.

Courtesy - Horleys