James Collier: Hi Malika, you're a very active MT member and frequent poster with helpful advice for other members, so thanks for agreeing to take art in this interview for us!
I notice Sci-Mentor are your sponsors. How long have you been with them and why did you chose to go with them as your sponsors?
Malika Zitouni: I've been sponsored by them for over a year now. Richard Davies, the owner, has been very helpful to me and David. I like their range of supplements, with all quality ingredients (e.g. barley starch, colostrum) and they work really well for me. Also, because it's a new company, and one that is growing fast, I feel very happy to be associated with such a good team of athletes.
JC: How old were you when you started training and how old are you now?
MZ: I started weight training in my early 20s to keep in shape. I'm now 32.
JC: What made you decide to start working out/bodybuilding?
MZ: I tried different types of sport, everything from cross country running to basketball, volleyball, kick-boxing, swimming, etc. Then I did a course in personal training, exercise and health studies, and became very interested in weight training.
I started training with my partner David, who was already a competitive bodybuilder when I met him.
JC: Where about are you from and where do you train?
MZ: My parents are from North Africa, Algeria, but I was born and grew up in France. I live now in Northern Ireland and train in my own gym.
JC: What competitions have you competed in and where did you place?
MZ: So far I have entered six competitions in less than two years:
NABBA Northern Ireland 2004: 2nd Figure
NABBA Britain 2004: 3rd Figure Class 1
NABBA Universe 2004: 8th Figure Class 1
NABBA UK 2004: 3rd Figure
NABBA Northern Ireland 2005: Winner Figure Overall
NABBA Britain 2005: 2nd Figure
NABBA Universe 2005: 6th Figure Class 1
JC: What's next for you in your competitive career? What shows have you got coming up?
MZ: Well, I have a very busy year coming up:
NABBA Northern Ireland in March
NABBA Britain in May
NABBA World in June
NABBA Universe in October
NABBA European in November
And probably the WPF in May, depending of how close to the Britain it will be. That's it I think.
JC: What's you ultimate goal in bodybuilding competitions?
MZ: My goal is to win the Britain next year. But my ultimate goal is to win the Universe; I know the competition is very strong (the Russians and Brazilians are so good!), but I know the title is within my reach. I have only competed for two years so far, and I managed to place in the top 6 at the Universe this year, despite the strong competition (21 competitors!), so I know I can do it.
JC: Your partner Dave Fox is also a successful bodybuilder, how much support do you give each other, and, from a woman's point of view do you feel it helps having a partner who competes too?
MZ: Well, I have to say that David helped me a lot in what I've achieved so far. I've learn a lot from his experience and I truly know I wouldn't have entered a show if I didn't meet him; he really inspires me.
I believe it's an advantage to have a partner who is a bodybuilder as he does understand what I go through during pre-contest and is very supportive when the diet gets me down. We diet together most of the time as we usually enter the same competitions. It makes the diet a bit easier knowing that I'm not going through it on my own.
JC: Off season do you like to stay relatively lean or do you bulk up a fair bit?
MZ: I don't bulk up. I of course put on a bit of weight, but not more than about 10lb.
I don't like to go to an extreme to then have to go to another extreme to get in a contest shape; it can't be good for your body.
JC: How strict is your diet off season? Do you eat clean while trying to gain size or do you allow any junk food in your diet?
MZ: I keep my diet fairly clean. I still have good sources of protein(turkey, chump steak, fish), good carbs (oats, sweet potatoes) and plenty of vegetables and fruits, but allow myself treats like dried fruits & nuts, frozen yogurts, homemade cakes. I go out every Saturday for a meal too and will have some red wine.
Junk food and processed food are excluded from my daily eating as I don't believe they would have any benefit in my diet. I like to know what's on my plate anyway.
JC: How many times a week do you train and for how long?
MZ: I train 5 days/week and for no more than 1 hour. I would do cardio everyday if I'm getting ready for a show, only 2-3 times/week off-season.
JC: Do you ever have problems with motivation for either sticking to your diet or for training?
MZ: Not at all! Because my eating off-season is similar to my pre-contest diet, all I have to do is eliminate slowly my treats (dried fruits, honey, etc); it makes getting into a "diet mode" easier.
Regarding my training, I'm always motivated: all I have to think about is the next time I'll be on stage.
JC: What kind of cardiovascular work do you do?
MZ: I do fast walking on an inclined treadmill and use the stepper too. My cardio sessions last at least 50 min, first thing in the morning.
JC: In brief, what's your typical daily pre-comp diet like?
MZ: Meal 1 - 8 egg whites, 1tsp Udo's oil
Meal 2 - 50g rye flakes, 1 scoop whey isolate
Meal 3 - Whey isolate protein shake, 2 scoops (post-workout)
Meal 4 - Turkey breast, sweet potatoes, vegetables (asparagus, broccolis, green beans), 1tsp Udo's oil
Meal 5 - Turkey breast, vegetables
Meal 6 - Fish (cod, hoki, snapper), green salad (lettuce, pepper, balsamic vinegar), 1tsp Udo's oil
JC: Which supplements do you use? Do these differ on and off season?
MZ: I use Sci-Mentor Whey Excel, Creapure and glutamine. During pre-contest I will add chewable amino acids (before and after cardio) and fat-burners (Therm-X).
JC: Do you have any useful tips to share with MuscleTalk members which you can draw from your experience?
MZ: As a competitor, it's very important to be surrounded with positive people and most importantly during the preparation to a competition. It's amazing how negativity can affect your training and dieting. Also, being able to train in a gym with a wide range of equipment is essential. A gym with competitive athletes is also important, so you can share knowledge and advice.
JC: Other than training and living the Bodybuilder's lifestyle, what else do you like to do in your spare time? Do you get much time to relax?
MZ: I love cooking and reading. I do take time to relax, during pre-contest; I take more time off from the gym. I go to the cinema and like to relax in a steam-room.
JC: How do people outside of bodybuilding circles react to you as a bodybuilder and your bodybuilding lifestyle?
MZ: They usually admire the hard work I put into it. Most of my friends train so they understand what I do. But my mother still doesn't understand why I do it; she believes a woman should be "at home raising a family!"
JC: We have linked to your website (http://www.progym.plus.com/malika/home.htm) in the MuscleTalk Directory. You haven't had this very long, but do you have it just to promote your profile, or do you hope it will have any other uses too?
MZ: My website is to promote myself, but also to help people regarding training and dieting. I get emails from time to time for advice through MT, but since my website was launched, they are more frequent. I guess when people can see what I've achieved so far, they want advices on different topics.
JC: Malika, as you're a regular on forums, especially MT, do you feel that people's knowledge of nutrition and training has improved since bodybuilding forums have become so popular?
MZ: Definitely. I did myself learn a lot since I have had access to the internet, especially when I joined MT. My knowledge improved very fast, but in this sport, no one can say they know everything. Everyday I learn something new and I enjoy passing what I have learnt to members of my gym and MT members.
JC: Many thanks for taking the time to be interviewed and on behalf of all the MuscleTalk members, I'd like to wish you all the best in your future career. See you on MT!!
MZ: Thank you very much!