Fat Loss – Body Transformation – Advanced Nutrition

It is definitely competition season. Not just figure, bikini and bodybuilding either – I have athletes getting ready for marathons, football, basketball, triathalons, and more. I do not only train athletes, but this is the busiest time of year for competition based clients.

But those individuals aren’t the target of this post.

It seems that no matter what an individual is preparing for, they have naysayers somewhere: critiquing them, judging them, asking them “why” and maybe even degrading them for making the decision to “put themselves out there”. Hell, my client Nick Novak trained two times per day for a couple of years trying to get back into the NFL, long after most people would’ve given up. Most people thought he was crazy. Then, he started getting calls – long story short, he is going into his third year as the kicker for the San Diego Chargers, all because HE didn’t give up, no matter how many people told him it was time to “move on”.

I get it: if individuals don’t have that passion about something, whether it be a figure competition, marathon or whatever, they just can’t understand how you CAN feel a certain way about seeing a goal through.

They’ll be the first to doubt you – because they doubt themselves.

They’ll let you know they have too much going on: like you don’t have a family, job, school, etc.

All of these things, while sometimes feel like a fist to the face, aren’t really about you at all – while they hurt, that probably isn’t why they are spoken.

In fact, it isn’t because they doubt you: it is because they doubt themselves.

Misery loves company – and negative people would prefer bring you down to build themselves up. The biggest mistake of all? Letting those things influence you or determine whether you’re going to keep the fight alive.

Don’t let it slow you down, let it FUEL you.

For everyone that I train that is getting ready for that first show, next show, first/next race, first/next fight, next tryout, next meet, next game, or just next trip to the ocean or lake – you’ve learned a lot about yourself. While it’s pretty damn cool to look back at the journey and realize all you have learned about yourself and what you have accomplished, it’s even more cool to realize that sometimes you need to just savor the journey and the end result is just the culmination of the hard work and overcoming obstacles: those we cannot control, those that we have imposed upon ourselves by fear and insecurities, and those that others impose on themselves and subconsciously, on us.

I’ve lived in this world for a long time. I have people critiquing me on Youtube, Facebook and Twitter – whether I’m lifting world class weight in powerlifting and having some 16 year old judging form, or comparing me to another lifter, to having people that have never as much been to a bodybuilding show telling me that I should work more on my arms or whatever.

Funny, because if you take all of the people who have simply judged others while never competing in anything themselves? They have ZERO wins. No trophies.

Remember: they are judging you by your actions and results, while judging themselves on their intentions and skewed self-perceptions.

Keep it up: I promise you that you are inspiring many – and in a lot of cases, you may never know who those people are. But they will be eternally grateful.

Wanted to start keeping track of my workouts here over the next bit as I get ready to begin prep for my bodybuilding show in August!

Right now, my focus is still primarily muscle gain. Well, net muscle gain is always the goal, even during dieting, but that’s a conversation for another post on protein synthesis, etc.

Oh, and while I still have time to toy around, I’m going to wear a device that detects my caloric expenditure from my movement. Adding that to my resting metabolic rate will give me a decent idea of where I want to start with my calories and macro breakdowns. I have numerous calculations I use, but I think this will give me a closer to exact idea.

Monday’s Bench Press Festival

bench press
roughly 4-5 sets of warming up and acclimating
315x8repsx4sets
405x8x3
545x2x2
315x10x2

No reason why I bounced around so much later on in the sets – my workout partner was running late so I stayed at 315 for a bit, and that’s not a terribly bad thing because it forced me to get some reps in, and I was doing those sets VERY controlled (3 seconds down). Still, 11 sets of moderately heavy weight worked well.

decline bench press
405x8x5sets

Just one of my favorite exercises, and overall, a good tricep builder as well :)

flat db bench press
150lb dbs ea x 10-12×5 sets

If the gym I typically lifted at had 160-200lb db, I’d do db bench a lot more often but more than anything, I just get bored.

Lateral DB raises
My shoulders are definitely a strong point for me, so I keep direct shoulder volume light. Seems to have worked well, as a) I have nice shoulders and b) I have been able to stay shoulder injury free for years.

40x15x5s

DB Skull Crushers on a Decline Bench
An exercise I highly recommend if you’ve never done them. At the top, keep your palms facing. At the bottom, turn your hands to where you are looking at your palms.

40×12-15×6 sets

Overhead cable tricep extension
200×10-15×5 sets

Just wanted to finish off strong here.

Hey all,

I’m pretty open about my fitness goals – I’ve found that by letting people know my goals is a great way to keep me accountable and motivated. Ultimately, my personal goals are mine and I’m very self-motivated, but I’m human, and a big part of being human is our internal desire to please and to not let people down, and in a way, I feel that sharing goals kind of “puts me out there” to where I don’t want to let anyone down (if that makes any sense at all).

Nonetheless, having goals in the short, mid, and long term give us kind of a road map as to where we intend on going.

Last week or so, I shared that I’m competing in bodybuilding again in August. Actually, this past Sunday was exactly 5 months out. While I don’t actually start my hardcore prep for a few weeks, I have begun what I call Stage 1 and I’ll blog more about that later this week. Obviously, that’s my mid-range goal, and to get on stage, I have to focus on several short-term goals (following my exact plan of training and nutrition, getting plenty of rest, etc).

Most people aren’t surprised that I’m competing. I’m often asked about when I plan on getting back on stage, and those close to me know I toyed with it a lot last year.

It’s my long term goal that surprised a lot of people. During the early part of my military career, I spent a lot of time in martial arts training. Of course, that was several years ago and while I’ve focused on keeping my skills at least relevant, I haven’t put forth the complete dedication that I once did. Anyway, my goal after my show is to dedicate 12-18 months toward my martial arts skills (Muay Thai, Brazilian Jiu Jitsu, boxing, wrestling, and Tae Kwon Do) with the goal of fighting an amateur mixed martial arts fight before my 39th birthday (I turned 37 just over 2 weeks ago).

My life motto is this: Suffer from the pain of dedication or suffer from the pain of regret. Given the choice (which I do have a choice), I’m going to choose the former. I’ve been blessed with a healthy life and an intense work ethic, and I’d love to be able to say “I did that”.

But first things first… On August 31, 2013, I’ll be on stage at approximately 198lbs in the light heavyweight division of the NPC Sun City Bodybuilding Classic in El Paso, Texas. I’ve been very objective on my weaknesses and body parts I need to improve on to be competitive and will do absolutely everything in my power to make those improvements and be ready to put my best physique on stage come August. I’ll be documenting the whole process here on my blog, and as I mentioned, I’ll not only explain the “what”, but also the “why” and “how” – I like to share the entire process with anyone who takes the time to read my blog!

Let me say one final thing: thank you for letting me share my journey with you!

Get busy living or get busy dying!

Hey gang,

Last week I mentioned here, Facebook, and Twitter that I plan to return to the bodybuilding stage in August of this year, which led to several questions about my competition and prep. As many of you already know, as far as competing goes, my focus has been on my many figure clients. Well, this year, I’ll be sharing their agony!

When is the show you are doing?

August 31 in El Paso at the NPC Sun City Classic. Actually, it looks as if there will be several of us competing in the same show – as I’ll have friends, clients and family competing in figure, bikini, and bodybuilding. I’ve competed with a friend before, but never with a group of friends.

When will you start your competition prep?

Well, I never really quit training and eating at least a somewhat clean diet. I’ve started my “baseline” phase already, where I focus on eating my “prep” foods, just a lot more of them. I’m evaluating on a weekly basis to see exactly when I’ll start the countdown. As it stands now, my goal is to start the stretch run around Memorial Day.

How will your training split look as you prepare to compete?

Personally, I don’t train a traditional split. My training revolves around squatting, bench pressing or dead lifting. Sometimes two or all three of those movements or an alternate version of these lifts. However, the premise doesn’t change. I’ll also throw in work to focus on the groups that aren’t getting much direct work as well.

The biggest change will be the volume during each training session. As my calories become more restricted, I’ll lower training volume, but, more than likely, I’ll increase frequency.

How much cardio will you do?

Minimal. I mean, very minimal. More so, to get blood flowing on days I don’t weight train. All based on high intensity and low volume. No session will exceed 15-20 minutes, as my goal is to preserve absolutely every ounce of muscle that I can.

A few weeks ago, you discussed cost of competing for a female. Are there any differences in cost for a guy to compete?

No huge differences. We all have the same entry fees, same lodging, travel, etc. Posing trunks are MUCH cheaper than the posing suits that the females wear (typically no more than $60-85). Other than that, I personally eat a lot more food than most of my female competitors, and that adds up. But overall, it is much more inexpensive for a guy to compete.

What is the hardest thing for you to give up?

I’ve often said that my favorite food is simple: a good cheeseburger and french fries. If I were on death row, that’d be my final meal. But I don’t eat them often enough to say that I’ll miss them.

The thing that most people dislike that actually doesn’t bother me is the monotony. After a couple of weeks, I just become a robot and actually enjoy the constant routine. It’s probably easier for me to objectively assess a client than it is myself (I’m brutally hard on myself), so that’s a challenge, but I try to look at myself from the outside while listening to what my body needs (versus the peanut butter that it wants).

What’s the worst part about prep? What’s the worst part about the day of the show?

For me, the worst part about prep is the wait. I’m an intense person. Prep is a marathon, not a sprint. It’s a long grind.

The worst part about the day of the show is how long the day lasts. It’s a very long day. You’re up late the night before, the day starts very early and ends very late. Lots of standing around and waiting, lots of being herded like cattle. Mooooooooooo.

The actual getting on stage is the greatest feeling on earth. THAT is the fun part.

What song are you going to do your posing routine to?

Honestly hasn’t crossed my mind. Something will click into my head at some point between now and then. My 8 year old may pick it for me.

Thank you for your questions and support! I’m very grateful and appreciate all of it!

Hey San Antonio,

I hope everyone had a great St Patrick’s Day weekend. Saturday happened to be my birthday, so I spent it with my wonderful friends and had an absolute great weekend.

A few weeks ago, I started tossing around the idea of getting back on a bodybuilding stage and competing again this year. I haven’t competed in a few years, as my focus has been more toward power lifting of late.

I’m looking to start my prep roughly the last week of May and competing the final weekend in August. I’ll write more about it later and lay a rough draft out – things change regularly through prep, but I’ll at least focus on laying my weekly plans out. When I’ve competed in the past, I’ve been known to write a lot about what one goes through when preparing to get on stage.

If nothing else, I’ll write my macro-nutrient breakdowns and show progress pics and discuss my actual workouts. The workouts won’t drastically change for me, but those are always intense. The biggest change comes with the dietary breakdown. Once prep starts, I’m completely 100% focused with no breakdowns, cheats, etc.

Today is a new day and a new week (and for me, a new year) – take your next steps toward something great!

Greetings Figure, Bikini, and Bodybuilding Competitors:

While the exact show dates have yet to be announced, the times are pretty consistent year to year, and before you know it, we will be in prep season for the shows in early 2013.

Last year, I reached my personal capacity for clients very early in the year. As it comes to training for shows, I do cap the number of competitors I’ll train to ensure that each of my clients receive my full attention. My prior clients do get priority for future shows, and others are on a first come/first serve basis.

In fact, I have numerous people in “pre-prep” right now, as they get ready to go into full blown prep mode for their shows.

If you are interested in using my competition prep services, now is the time to at least touch base with me and let me know what you’re thinking! Thus far, 2012 has been an absolutely dominant year that will culminate in early November when Chelsey competes at the NPC Nationals in Atlanta.

My premise is simple: you will look your very best on the day of your show, period. No magic, nothing drastic – my approach is both scientific and experience based, design on your exact needs.

I do train competitors both locally and online, so contact me now for more information!

Hey everyone,

We are here in Dallas and one day away from the NPC Europa Super Show, as my client Chelsey Young competes at the opportunity to qualify to compete at the National Level (if you don’t understand all of this, check out the NPC post I made a few days ago :).

She’s getting ready to head into Dallas (we are all staying north of the city with family) for her first of about 5 airbrush tanning appointments over the next couple of days. Our peak week work is working very well, as she is looking extremely lean, yet full and conditioned. This being our second show together as figure prep coach and figure competitor, I know exactly what needs to be done to get her on point. Hell, we nailed it perfectly the first time – I’m not a big fan of drastic “Peak Week” changes: the secret is to just come in at the best possible condition. People typically don’t win shows with drastic changes and crazy water tricks, but a whole lot of people lose them. I have a lot of faith in the work we’ve done and I know she’ll absolutely kick ass tomorrow.

Of course, her nerves are starting to act up a bit. I told her last week that if she ever stops feeling nerves, it may be time to find another hobby. She’s fine, just thinking about how big this particular show is – more of a nervous excitement, waiting to see just exactly how she stacks up against many of the best amateurs in this part of the United States.

I’m also excited to see how my good friend Johnny Miller does in the over 50 Master’s. I saw Johnny last week and he looked amazing: huge, ripped, and conditioned. Hard to believe that he’s older than Moses (Just kidding, Johnny). He’s a great guy and I’m extremely proud of him – he deserves everything he gets.

The rest of Team Chelsey are just trying to stay busy to pass the time. Dallas has a lot of great restaurants, but considering that I’m with other competitors, I’m being good and not as tempted to blow my own diet all to hell by visiting “In and Out Burger” (I make it no secret that cheeseburgers are my guilty pleasure). Maybe when Chelsey qualifies I will celebrate.

We did visit the Plano Gold’s and randomly enough, I ran into a guy I know through competing. I guess we are a relatively small and tight knit group. As competitors, we may want to choke each other on stage, but it’s always nice to see someone outside of that environment and have that mutual respect that we have, both understanding what we have gone or are currently going to. By the way, the crappy Gold’s Gyms in San Antonio really should check out the Plano Gold’s and make several adjustments to their layouts/equipment.

I’ll update more later on. The closer we get to game time, the more we need to do (and tomorrow, I am going to absolutely slaughter squats and dead lifts – I get extremely motivated when I’m lifting in a new environment). Thank you to all of the people that have wished us well via Twitter, Facebook and text.

Until later!

I find myself answering many questions about how the NPC works for competitors.

What are the weight classes?

How many people qualify at specific shows to compete at the National level?

Suit regulations for figure competitors and bodybuilders?

National Shows?

Well, the following is taken from NPC News Online and it pretty much covers everything, so enjoy!

NPC BODYBUILDING COMPETITOR RULES
 NPC Membership

Each competitor must be a member of the NPC.
Competitor Rules

Check-Ins

Competitors will be checked in and weighed

POSING SUITS

All suit bottoms must be V-shaped, no thongs are permitted.
Suits worn by male competitors at the prejudging and  finals must be plain in color with no fringe, wording, sparkle or fluorescents.
Suits worn by female competitors at the Prejudging must be two-piece and plain in color with no fringe, wording, sparkle or fluorescents.
Suites worn by female competitors at the Finals must be two-piece but may include a printed design with fringes, lace, sparkle or fluorescents that are in good taste.
All Prejudging suits will be checked at the morning check-in.
Competitors are not permitted to alter the fit of the posing suit by hiking it up in the back or by pulling up the sides during Front and Rear Lat Spreads.

POSING MUSIC

Posing music will be used at the Finals only with the exception of Mixed Pairs competitors who will use music at both the Prejudging and the Finals.
Posing music must be on a cassette tape or CD and must be the only music on the tape or CD.
Posing music must be on Side A and should be cued to the start of the music.
Posing music must not contain vulgar lyrics. Competitors using music containing vulgar lyrics will be disqualified.

ONSTAGE

During the Prejudging male and female competitors are not permitted to wear any jewelry onstage other than a wedding band. Decorative pieces in the hair are not permitted.
During the Finals female competitors are permitted to wear earrings.
No glasses, props or gum are permitted onstage.
Any competitor doing the “Moon Pose” will be disqualified.
Lying on the floor is prohibited.
Bumping and shoving is prohibited. First and second persons involved will be disqualified.
Competitors numbers will be worn on the left side of the suit bottom.
BACKSTAGE

The only people permitted in the backstage area are competitors, expediters and NPC officials.

COMPETITORS HEALTH

Any competitor who appears to be disoriented, light-headed or experiences undue cramping will not be permitted to compete.
Any competitor disqualified for health reasons must be checked by the attending EMT and, if it is advised by the EMT, must go to the nearest hospital for evaluation.
Competitors who refuse to be evaluated by the EMT or at the hospital will be suspended from competition for a period of one year from the date of the occurrence.

WEIGHT CLASSES

Male Competitors (All contests that are pro qualifiers)

Bantamweight – up to 143 ¼ lb
Lightweight – Over 143 ¼ up to 154 ¼
Middleweight – Over 154 ¼ up to 176 ¼
Light-Heavyweight – Over 176 ¼ up to 198 ¼
Heavyweight – Over 198 ¼ up to 225 ¼
Super Heavyweight – Over 225 ¼
Male Welterweight Class for USA and National Championships

Bantamweight: 143-1/4 lbs. & under
Lightweight: over 143-1/4 lbs. to & including 154-1/4 lbs
* Welterweight over 154-1/4 lbs. to & including 165-1/4 lbs
Middleweight: over 165-1/4 lbs. up to & including 176-1/4 lbs
Light-Heavyweight: over 176-1/4 lbs. up to & including 198-1/4 lbs
Heavyweight: over 198-1/4 lbs up to & including 225-1/4
Super Heavyweight: over 225-1/4
*The Welterweight is optional at local, regional and national qualifying contests.

Male Weight Classes 

2 Classes
Lightweight – up to and including 176-1/4
Heavyweight – Over 176-1/4

3 Classes
Lightweight – up to and including 165-1/4
Middleweight – over 165-1/4 up to and including 187-1/4
Heavyweight – over 187-1/4

4 Classes
Lightweight – up to and including 154-1/4
Middleweight – over 154-1/4 up to and including 176-1/4
Light-Heavyweight – over 176-1/4 up to and including 198-1/4
Heavyweight – over 198-1/4

5 Classes
Bantamweight – up to and including 143-1/4
Lightweight – over 143-1/4 up to and including 154-1/4
Middleweight – over 154-1/4 up to and including 176-1/4
Light-Heavyweight – over 176-1/4 up to and including 198-/14
Heavyweight – over 198-1/4

6 Classes
Bantamweight – up to and including 143-1/4
Lightweight – over 143-1/4 up to and including 154-1/4
Middleweight – over 154-1/4 up to and including 176-1/4
Light-Heavyweight – over 176-1/4 up to and including 198-1/4
Heavyweight – over 198-1/4 up to and including 225-1/4
Super Heavyweight – over 225-1/4
Note: At the Team Universe Championships there is no Super Heavyweight class but there is a Welterweight class that is over 154-1/4 up to and including 165-1/4 for a total of six (6) classes.

Female Weight Classes

2 Classes
Lightweight – Up to and including 125
Heavyweight – Over 125

3 Classes
Lightweight – Up to and including 125
Middleweight – Over 125 up to and including 140
Heavyweight – Over 140

4 Classes
Lightweight – Up to and including 115
Middleweight – Over 115 up to and including 125
Light-Heavyweight – Over 125 up to and including 140
Heavyweight – Over 140

Note: Class winners of the drug-free NPC Team Universe Championships go on to represent the United States in the IFBB World Championships that follow the IFBB weight limits below and for all polygraph tested events.

Lightweight - up to and including 114-1/2

Middleweight – over 114-12 up to and including 125-1/2

Heavyweight – Over 125-1/2

National level contests do not permit competitors to cross over into fitness, figure or bikini at the same event. All other competitions are permitted to have crossovers at the discretion of the promoter with appropriate approval.

THE PREJUDGING POSING ROUNDS FOR MALE AND FEMALE COMPETITORS

Judges will score competitors according to the NPC “total package” which is  a balance of size, symmetry and muscularity.

Relaxed Round

Keep your feet flat
Keep your heels together
Hold your arms at your sides
No twisting
Your head must be facing the same direction as your feet.

Individual Round

Begin when ready – no signal is necessary from the Head Judge.
Maximum of 60 seconds with a warning when 10 seconds remain.
You are not obligated to use all 60 seconds.
Lying on the floor is not permitted.

Mandatory Round

Front Double Bicep
Front Lat Spread
Side Chest
Side Tricep
Rear Double Bicep
Rear Lat Spread
Abdominals with one thigh
NATIONAL LEVEL BODYBUILDING CONTESTS

Junior USA Championships
Junior National Championships
Masters National Championships
USA Championships
IFBB North American Championships
Team Universe Championships
National Championships
ELIGIBILITY

An athlete must be a citizen to compete in the following national competitions:

Masters National Championships
USA Championships
Team Universe Championships
Nationals Championships
Proof of citizenship must be one of the following:

A birth certificate
A voter’s registration card
Military discharge papers
Naturalization Papers – Form N560
Consular Service Form FS24 for those born outside of the United States to US parents
Residency is four (4) months prior to a contest or must be a full time student in the area.

Who Qualifies for National Level Competitions:

A competitor must place in the top two (2)  in their weight class of the Men’s Open or in the top three (3)  in their weight class of the Women’s open division in a contest that has been sanctioned as a national qualifier.
First overall in an area championship of the open division.
Top two (2) in a weight class from an area level national qualifier
Overall winner in a district level competition designated as a national qualifier.
Winner of the weight class in a regional competition designated as a national qualifier.
Weight class winners from the Armed Forces.
This qualifies the competitor for competition on the national level for a period of one (1) full calendar year after the year that the qualification took place
Only if a competitor’s one (1) year qualification has expired can an athlete enter a state or higher level national qualifying competition even if they have already won the overall title.
 

My placement qualifies me for the following national events. 

To enter the Junior USA, Teen and Masters Nationals you must place as follows:

Top five (5) in a weight class from a national level competition
Top three (3) in a weight class in the Teen or Masters Nationals
Class winner in the Armed Forces
Top three (3) in a weight class from an Area national qualifier
Top two (2) from a district level national qualifier
To enter the USA and Junior Nationals you must place as follows:

Top five (5) in a weight class from the Nationals, USA, Team Universe or Junior Nationals
Top three (3) in a weight class from the Teen, Collegiate Masters Nationals
Class winner in the Armed Forces
First overall in an area level national qualifier
Top 2 in an area level national qualifier
Weight class winner from a district level competition designated as a national qualifier
To enter the Nationals and North American Championships you must place as follows:

Top five (5) in a weight class from the Nationals, NPC USA or North American Championships
Top five (5) in a weight class from the Team Universe, Junior Nationals or Junior USA
Top five (5) in a weight class from  Teen Collegiate Masters Nationals
Top two (2) in a weight class in the Armed Forces
Top two (2) in a weight class in an area level national qualifier
Overall winner in a district level competition designated as a national qualifier
Class winners at the USA and Nationals will be given five (5) years of eligibility.
ENTRY INFORMATION – the following must be provided with your entry:

NPC contest you entered
Date of contest
Contest promoter
Your weight class and final placing
RULE FOR EVENTS WHERE ONE COMPETITOR COULD WIN TWO PRO CARDS DUE TO CROSSOVERS – NPC MASTERS NATIONALS AND IFBB NORTH AMERICAN CHAMPIONSHIPS.

When an event that is a pro qualifier such as the Masters Nationals and the IFBB North American Championships has the possibility of the same competitor winning two divisions and also two pro cards, the pro card that is awarded last in the Schedule of Events will be awarded to the second highest placing in the Overall judging of the last judged division.

For example, at the Masters Nationals, if a competitor wins the Overall of the Men’s over 50 division he is awarded an IFBB pro card. If the same competitor wins the Overall of the Men’s over 40 division, the pro card in the Men’s over 40 division which is judged after the Men’s Over 50 division, will go to the second highest placing competitor in the Overall judging of the Men’s over 40 division.

This may be one of the most drastic transformations I’ve posted…

I cannot even guess how many times I’ve heard the “I’ve had kids” excuse, or “everything changes once you have kids” line.

I, obviously, cannot relate, being that I’ve never given birth to a child. I understand that hormones do change and that weight loss does become a bit more challenging, but where there is a will, there is a way.

I’ve mentioned Renae numerous times: she is a 39 year old mother of three.

Here’s a pic of Renae a few days after her last child was born:

Here’s a pic of Renae on Sunday, just under 12 weeks out from her first NPC Figure Competition on October 13, 2012:

The point of this post is that no matter where you are physically, ANYTHING is possible – yes, it may be difficult, and yes, you may have to be more disciplined that you’ve ever had to be, but if you’re motivated and are willing to do what it takes, you can make your body do whatever you want.

Of course, the right training and nutrition program must be followed: and for the record, just any one size fits all program will give you average results at best.

If you’re looking to take your body to the next level, check out my Competition Consulting/Preparation Domination page!

I offer a consulting based service for competitive bodybuilders and figure competitors. This service is for those who already have experience in training and nutrition but need expert help at putting it all together. My track record of having clients at their absolute peak during competition is unparalleled, including a streak of ten straight figure competitors who have at least won their class (as of July 2012).

I work with numerous amateur and professional bodybuilding and figure competitors from all over the world through all stages of contest preparation: from training, nutrition, and supplementation to posing, stage presence, peak week and post-show recovery.

No matter the level of support you require, I will have you looking your best on competition day. For more information on this service, please feel free to email me (boyd@the-personal-trainer.com) or call/text me at 210.391.1454.

Hey everyone,

Hope that you had a great weekend! I’m thinking about scheduling our next figure posing clinic for Saturday June 23 at 9am at my studio, 16613 Huebner Road. The cost for non-clients is $40 and we thoroughly go over the how-to, do a pre-judginig walk-through, practice the T-Walk, and make adjustments to each competitor to help them optimally present their physique. The past two weeks have ran between 60 and 90 minutes or so. We have competitors from all the main organizations at different levels of prep, so there’s something for everyone.

I’ll confirm later in the week, so keep an eye on here and the Facebook Pages (Boyd Myers Fitness Training and Elite Fitness Consultants, go give each of them a LIKE if you don’t follow them yet :). If you have any questions or would like more details, feel free to give me a call, text or email me!

Make your week great!

There are literally thousands “coaches” out there that “specialize” in contest prep; whether it be bodybuilding, figure, bikini, or physique.

Truth be told, helping someone go from obese to thin or average to pretty good is a totally different ballgame from putting an individual on stage with paper thin skin, striated glutes and hamstrings, and abs so seperated that you’d have to clean them with a q-tip or dental floss. Unfortunately, most people don’t understand the intricacies of competing.

Also, everyone that has ever competed (no matter what division it was in) thinks they’re ready to coach others. This leads to the passing on of myths that will not die – many, so ridiculous, that a child couldn’t come up with anything more incorrect (don’t drink from a straw, the excess air will stretch your stomach and make you lose definition in your abs). I’m serious, I’ve heard that and if you found that string on Google and are worried, it’s absolutely, effin’ asinine!

I’ve been in this game for a long time and have been extremely successful as a coach, helping several individuals obtain their Pro Cards in many different organizations, and an even more impressive run helping individuals win their class and overall at their shows (currently have a 10 show winning streak for figure competitors) and am working with 9 individuals who will be competing in the upcoming weeks/months.

I’m purposely leaving off some common sense things: regular assessments (body fat/circumference meeasurements and the appropriate updates to your nutrition/training based on that progress – this is something most coaches should obviously be doing but an alarming number of them do not.

If you’re wondering if you have chosen or did choose (for those who have already competed before) the right coach, let this be your guide. Don’t get “guru’d” (coach-speak for someone who practices the ridiculous vodoo, black magic, and “Bro-science” that most of these morons perpetuate).

1. You looked better the week before or the day after than you actually did on stage. This comes from a bogus “peak week”, and is caused by a moronic depletion, not understanding how delicate electrolyte balance is, over depleting sodium, or thinking that they are smarter than the body and throwing absolutely everything out of whack. Most people that don’t do as well as they’d like fall into this category and actually do look better after reloading on sodium, carbohydrates and other nutrients they were lacking on stage.

2. Your coach has you doing some vodoo-like depletion/loacing of sodium, water, carbs, protein, fat, or whatever else that they can come with absolutely no backing of science other than what they’re buddy who once competed came up with reading Flex in the 80s. That crap didn’t work then and doesn’t work now.

3. He has you eating something along the lines of tillapia and asparagus for a full week (chicken and broccoli is also a popular dinner of “gurus” everywhere).

4. Marathon, slow-go cardio. This is the biggest indicator that your coach is full of shit. Look at marathon runners and other endurance athletes: they are not “LEAN”. They are SKINNY. There is a huge difference. HIIT style cardio and sprints: I’ve written about it in this blog hundreds of time. Search it, read it, learn it, and use it.

5. Starvation. Mixed with #4, most competitors decimate their physique and lose entirely too much lean body mass during prep. The body needs the proper balance of carbohydrates, protein and fat to not only operate optimally, but to fuel the athlete to continually train with intensity while allowing the body to burn fat and add/preserve muscle.

6. Excess cardio: Nutrition and training are key for a lean physique. Excess cardio (I’ve seen people doing 12-14 sessions per week in prep) will make you look like a very ill individual. Not a championship competitor.

7. Your coach is competing with you. Speak to anyone of my competitors and they’ll tell you I am at their service on comp day to make sure they have everything they need: food, support, tanning touch up, water, food, food, food – whatever it may be. As a competitor, I know that I could not possibly give each client 100% attention if I were backstage getting ready to compete.

8. Cookie cutter diets. Currently, I am training 9 competitors for shows and their diets are distinctly different based on their current physiques, needs, and their body types. I could type up a general diet for 10 different people and they’d lose fat and look “better” with it. There’s no one size fits all for competitors that are being judged next to other well-conditioned athletes.

9. Your coach has not prepared you for the importance of posing. I’ve seen great physiques look like total hell on stage due to presentation. Stage presence, presentation, confidence, smiling: these are things that judges ARE looking at.

10. Your coach isn’t accessible. Competing, in itself, is quite an overwhelming ordeal, especially for the first timer. Aside from having my clients ready, I also want them to enjoy themselves, have fun and be as calm as they can all the way through show day.

11. You aren’t prepared on stage. I don’t mean you are concerned or scared: I mean your on a stage you do not belong on. I take great pride in my own reputation, and I’d never let anyone embarrass me, let alone themselves, by getting on stage when they were NOT ready to win their class.

12. Your coach doesn’t have an “after-show plan”. Helping a client properly rebound from the rigors of competing and, if necessary, setting them up for the most success possible in their next show is paramount in the competitor’s future successes.

There are plenty of horror stories many competitors have shared with me over the years, and I’m hoping that a few will chime in on the comments section below.

If your coach falls into one or more of these categories, I’d kindly recommend that you send him somewhere else to practice his witchcraft: save your money, your health and your competition experience and check out my competition comsulting Facebook page: Elite Fitness Consultants.

I am extremely excited to announce the launch of Elite Fitness Consultants, an expansion to my current fitness training business.

Elite Fitness Consultants is a pure consulting based service for the discriminating competitor, athlete or anyone looking to take their body to the upper echelon of aesthetics. This is not a service for the novice exerciser or the individual looking to lose a few pounds before vacation, or even someone looking to get into the best shape of their life (obviously, that is more a function of my personal training service at my studio). Elite Fitness Consultant’s target audience consists primary of figure competitors, bodybuilders and other athletes with extensive experience in training and eating for optimal performance that are ready to reach the next level of their activity or sport.

Rates for this service are determined by scheduled consultations and/or services utilized. We have a set rate for the initial consultation and then a reduced fee for follow-up consultations. Frequency depends on the needs of the specific athlete.

Consultations may be performed in my San Antonio Personal Training Studio, or via telephone, Skype, Facetime (or any other IM software).

For more information, feel free to contact me at (323)456-FLEX. Also, check out our Facebook Info Page: Elite Fitness Consultants and give us a LIKE!

Hey everyone,

On May 14, my client Chelsey Young competed in her first NPC Figure Show, the Optimum Fitness Classic in Shreveport, LA. When I first met Chelsey, I knew that she had the potential to do really well at absolutely any level. After a brief discussion, we decided on the show she was going to compete and the work began.

Then, twelve weeks later, she was on stage for the first time:

Due to luck of the draw, Chelsey ended up in the middle. During a Figure Competition, they do what is known as “Call outs” and bring the top competitors to the middle initially and compare them against the others. Chelsey stayed front and center, and they moved girls around her. As soon as I saw her against her competitors, I knew that we were going to place well, and it’d be a travesty if she didn’t win her class.

Here are pics of her next to the girl that would be the eventual class runner up:

At the end, I had little doubt – I actually posted “CHELSEY WINS OVERALL” on Twitter and Facebook before the official announcement (and showed her husband as I was doing it.

Chelsey’s next show is the Europa Pro/Am in Dallas on August 17/18 and is a national qualifier (which will enable her to compete for her IFBB Pro Card). I have a lot of confidence that she will do well and I feel like she will be very tough to beat. Actually, I’ll say it: I expect nothing less than victory.

Chelsey, I’m extremely proud of you – few people have the dedication and the work ethic that you do, and your focus is extremely evident. You are an inspiration and a role model for everyone you come in contact with!

I’m extremely honored to have the opportunity to work with you!

Hey everyone,

About to do a software update, so hang with me for a few hours! Hoping to add a few new plug-ins to make the blog more user friendly and more interactive as well!

Of course, I’m doing this between clients so it may take a couple of hours. I’ll be right back with updates on upcoming events. Figure Competition season is in full effect and I will have clients competing regularly from now throughout the Fall, so that’s always a fun time!

Update: Ok, the latest version of WordPress went through painless. Now I’m checking out new PlugIns to install!

Be right back!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454