Category Archives: figure diet
The number 1 question I get is: “How do I build great glutes?”
I see so many magazine articles, online workouts and totally ridiculous infomercials showing how you should target the glutes. Most people know that most infomercials are nonsense but the magazine and online articles carry a lot more weight with women. The problem is that many of these ‘glute’ workouts/programs that I see is will build bigger quads and have little effect on your glutes. Understanding why this happens is the important so that you can avoid it… and target the glutes instead of the quads.
Everyone wants great glutes, but the location of them makes it very difficult to target them. Muscles like the biceps are very easy to target. You could do just one exercise like dumbbell bicep curls 3 x week and build nice biceps. You could even do them seated… it really wouldn’t matter. The glutes are a much different story. Because of their location/attachments, the glutes are hard to target without building the quads just as much. Good glute exercises such as lunges involve a lot of quads also. I see the magazine articles with these ‘glute’ workouts that, in actuality, will build bigger quads, than glutes.
What I’ve done is developed a system for training glutes that minimizes the quad involvement in these exercises. Don’t get me wrong, the quads still have to work… but the balance is shifted so that the glutes get more of the benefit. This is KEY when trying to target the glutes!
I use a technique called Pre-Exhaustion to make the glutes ‘temporarily’ weaker than the quads. When trained in this ‘weakend’ state, the glutes will have to work much harder. The goal is to target the deeper muscle fibers of the glutes which normally are not worked hard, because the quads dominate the exercise. This may sound a bit confusing… but trust me, IT WORKS very well!
If you want to try this technique out. I have a killer glute workout program: http://www.ultimatebikinibutt.com/
A lot of competitors think they need the latest high tech equipment or training philsophy to get ready for a show. I’ve always gone low-tech when I train clients. I use to work in large gyms with hundreds of thousands of dollars in equipment…. but I would only need a corner of the gym, a few dumbells, a bench, a bosu ball and a few other low-tech pieces of equipment. My clients ALWAYS got the best results! This is why I developed my diets and training program… to dispell all of the misinformation out there about training, diet, and exactly what it takes to get ready for a figure show. I also realized that most of your training will be done on you own, without a trainer looking over you shoulder (if you’re lucky enough to get a knowledgeable trainer)
The other day when I returned home from a competition, I received the following email from a Julie Valencia who used by online program to get ready for her first show in Toronto Canada. She prepared in her house without fancy equpiment or a trainer. She proves that determination goes a lot further than the latest piece of exercise equipment or DVD fad workout.
Then I received the following email a few days later…..
The most important factors in training for a show are hard work, the proper diet and smart training. Don’t get caught up in the newest piece of gym equipment, cardio machine or new fangled exercise DVD that promises to burn 3x as many calories as the last exercise craze. Just focus on the proper training and diet and you will always give yourself a chance to win! …terry stokes
Congratulations Brittany Murchie for doing an awesome job at the NPC Nationals (North american Championships) this past weekend. Introduced to me by a pro competitor I also trained, the first thing Brittany said to me was: “I will do whatever you tell me to do, I want to go as far as I can.” Then she preceded to train with me for the next hour. She didn’t say one word during that workout …and she trained her butt off. I knew then that she had the mentality and work ethic to do this.
The goal with Brittany, as with all competitors, was to get better with every competition, which is what she did. She qualified for the nationals after winning the overall title in the NPC Rochester Bodybuilding and Figure Championships.
On my way home I started thinking of what it takes to be successful in figure competition. What do competitors that do well all have in common. You see, on the outside, Brittany looks like the type of competitor who is naturally in shape… not having to work too hard. She never says a whole lot, doesn’t asks questions just to hear herself talk… she makes it look easy. Then I started to think about Laurie who is doing NPC Nationals in 3 months. Everytbody thinks it’s easy for her to get in excellent condition… she never says a whole lot… she trains hard, says little, she sort of makes it look easy! Hmmm…. seems like a pattern.
Then I thought about all my competitors who have repeatedly done well, often against great odds, doubters and haters… and they all had the same quality – they all make it look easy! But… I know the truth!
I know that they struggle like everyone else, I know the doubts they have… I know when they want to quit sometimes after a day of ‘not so clean eating’ - what I realize is the difference with winners is their ability to focus, to keep setbacks in perspective and bounce back quickly. How easy it is for too many competitors to get distracted during contest prep when things get hard. They concern themselves with things totally irrelevant to their success onstage, they start to listen to everyone who wants to give them advice… they find excuses not to push harder during workouts, or for not following the diet strictly. To become a champion, it’s important not to let irrelevant things distract you. Not to get caught up in the B.S. that often comes with competing.
I love it when one of these veteran competitors (who will remain un-named – but you know who you are) walks through a class and yells: “Stop talking and get to work, you have a competition to get ready for!”
Champions think in a straight line, which is why they don’t say much, they don’t complain and they only ask questions that will help them get better. Often my competitors will wonder why I don’t spend a lot of time talking about certain things, why I ignore them sometimes. I’m not trying to be a jerk. What I’m trying to convey to them is that certain topics/conversations are not going to make them any better or further their progress towards their goal… so I don’t bother talking about it.
Winners ask the question: “What do I need to do to get better?” Winners can be awol for 3 or 4 days and I don’t worry because I know that they still trained hard, they still followed their diet to the letter and they still did their cardio… I don’t have to worry. All my winners have this trait - the ability to avoid a pleasure now (whether it’s food or just slacking off), for a greater pleasure… in a few months!
More and more I hear figure competitors complaining about how their competiton diet destroyed their metabolism. If you want to understand what really happens, just watch the video below:
Right after taking this picture the other night after a competition, another competitor asked me… “What do your competitors eat?” Below is a breakdown of what they eat…
Figure Diet: the competition diet is pretty basic. Lean protein, fibrous carbs (vegetables), complex carbs and good fats. The diet should be structured to change as the body gets leaner.
- Meat: Chicken is the food of choice 80% of the time with fish and tuna being eaten 20% of the time. Some competitors switch to fish in the weeks prior to a show to help with fat loss.
- Protein powder: Every competitor uses protein powder each day between, 2-4 scoops. Closer to competition, competitors will replace some of their chicken or fish meals with protein powder to keep fat loss going. You should choose a powder that taste good to you, otherwise you get tired of it real quick.
- Supplements: A multivitamin once a day and protein powder, that’s about it for 95% of my competitors. Creatine should only be taken in the off-season. If i find that someone is taking creatine during precontest training, I will have them stop immediately because it makes you hold water.
- Cheat foods: Peanut butter seems to be the big winner when it comes to cheating. Almost every competitor admits to cheating on the diet. 70% will choose peanut butter. Ice cream is enjoyed by 30% of competitors and potato chips are eaten by 40%. They say the best thing to do is make sure there is none of the ‘offending’ food in the house… otherwise it will be eaten.
- Compliance with the diet: 99% of competitors cheat on the diet. I know a few who I ‘think’ won’t cheat… but I can’t be 100% sure. They often try to lie about it, but i get the truth eventually. Actually cheats are harmless and can be beneficial if kept to a minimum. The brain (psychology) and body (extra energy) benefits from the extra boost a cheat can give them.
- Artificial sweeteners: 60% say they use some sort of artificial sugar or flavoring in their coffee (also about 80% drink coffee). These have to be eliminated the last week of a show because they can hold on to water in your body. You can lose 3 or 4 lbs just by eliminating artificial sweeteners from your diet (depending on how much you use).
I think other trainers and competitors expect me to have some secret food or supplements that I use. I don’t. The only ‘secret’ is how the diet is structured… but the foods are just basic foods.
The charts below are based on my competition diets (http://www.figurecompetitiondiets.com/)
(To view or download the complete map: http://www.figureready.com/figure-ready-blog.html)
To view or download the complete map: http://www.figureready.com/figure-ready-blog.html
Jody and Laurie
Kaylee is a down to earth well-rounded competitor from Canada who followed my competition diet program – If you are interested in a well-written inspirational BodySpace profile, check it out: http://bodyspace.bodybuilding.com/OSIP/. Here is an email she sent me:
“Since I started the program, which I have been following religiously, I have dropped over 15 lbs. My weight is at a 4 year low (since after the last time I competed) but my confidence is at a record high. I’m seeing aspects of my body I haven’t seen in YEARS (oh, 6-pack, how I’ve missed you!) The workouts are HARD, but I enjoy them, and the diet is easy! It’s simple to follow and it’s real, easy to obtain food- nothing weird on the list! I’m still 3 weeks out from competition, but felt confident enough I registered last weekend! My husband comes home today after being away for 6 weeks- I can’t wait for him to see the new me! Everyone at work is noticing and complimenting me, and so far even my parents aren’t complaining this time (they called me emaciated last time). I am SO glad I decided to order this program! I know I’ll use it for contest prep for years to come!”
Check out her BodySpace: http://bodyspace.bodybuilding.com/OSIP/
I always try to stress to competitors how important it is to push even harder the last 4 weeks before a figure competition. These weeks are the hardest because your body fat is low and your body is fighting to keep from losing more fat. But the pounds you lose during the final weeks can have a dramatic effect on your overall appearance… as opposed to early on when a pound or two didn’t even register when looking in the mirror.
This is the time when many competitors plateau and make very little improvement. It’s easy to just “stay the course” …thinking that somehow you will continue to improve. This, of course, is the wrong attitude – what you must do is work harder, more often… and keep your diet tight. Having this attitude can be the difference between winning and losing – or the difference between looking like you belong onstage… or looking like you don’t.
Sometimes when a competitor complains why they can’t do this or do that, I tell them: “Get over yourself” …not to be a jerk, but the competitors you will go up against are probably training hard while you are coming up with reasons not to train. Whether it’s doing cardio before the kids get up in the morning, running on your lunch break or working out after everyone has gone to sleep – you just do what you gotta do.
When your body fat is low and you are low on carbs and energy, the diet becomes very difficult your mind starts to think:
- “why is this so hard?”
- “why am I doing this?”
- I have not lost a pound this week (…so shouldn’t I just quit? …or have that piece of cake?)
This is your subconscious mind trying to justify you quitting, or eating your son’s birthday cake that’s in the fridge…. or maybe participating in the office party next Friday, going out drinking with friends or any number of other temptations you will surely face …everyday! Only the strong survive in this sport.
Tips to keep you focused during the final weeks:
- focus on how good you will feel getting onstage in good shape win or lose. You will have done something many women have talked about ….but very few have accomplished.
- remember that your competition is probably training hard and not cheating
- refuse to make excuses: If I had a nickle for everytime I heard: “It’s harder for me because… I have kids, I’m in school or… I don’t live near a gym or… i work full time etc. etc. etc… there are a thousand excuses. It’s hard for everybody…. each person has things going on in their lives, whether its a full-time job, kids, or a spouse who is unsupportive. Just get over yourself and do it… like Jennifer (aka ‘applejack’) did below.
My name is Terry Stokes …and I am a figure coach.
- Years ago when I realized I had the ability to change women’s bodies, I decided to train someone for a figure show. She did great and came in second only to Jelena Abbou (the most sought after figure cover girl in the world). That was wonderful and all, but throughout the process her significant other had a serious issue with our training… and it only got worse!
I wanted to say: “Dude I train 7 days per week, 60 hours per week, have a waiting list of clients calling me every day… oh yea, and a 2-year old at home who I have to take to and from daycare 5 days a week. The last thing I want is you wife!” But of course I couldn’t do that. I just had to smile every time I saw him and pretend like we were buddies… even though, I know he hated every beat my heart took.
- She was shy, very shy when i started training her… and had never walked in heels before. When it was all over she had a ton of self confidence, people commented on how beautiful she was, she held her head up when she walked now – It was a true transformation. It seems like that’s what a guy would want… how silly was I? Then it hit me – as I was thinking to my self about why a guy would NOT want a women who was strong, confident, and in great shape. Mental confidence + Physical strength = Power and Control! My clients had more power and control in their lives now. What I had done was shift the balance in a relationship – i made things more equal… ooops! Silly me, I was just trying to put someone in a figure show.
- I remember backstage as I was putting oil on her and guys would walk by and comment: “Wish I had your job” or “Don’t work too hard, ha ha!” If they only knew what i was thinking with her reluctant husband and her ex-military father in the audience. My biggest concern was which side of the auditorium they were seated on… so that i could stay on the other side!
- When she walked across that stage, all I could think about was that shy girl who always wore the baseball cap and walked with her head down. Where did she go… this was a beautiful woman on stage, full of confidence and not giving a damn what anyone thought because she was, as she so often said: “Doing something for me.” I knew right then that I was hooked, I had never experienced anything like this before. My life had just changed! Now if I can only find away out of this auditorium without running into her family!
Not too long ago, those who didn’t want figure to succeed in the male-dominated sport of bodybuilding would say that figure was nothing more than a glamorized bikini contest. Male and female bodybuilders would chuckle at the figure competitors.
This is a response to an email I received from a prospective competitor, who asked the question: “Is figure competition like a bikini contest?”
Let’s get something straight right now. THIS IS NOT A BIKINI CONTEST! The journey you are about to undertake is going to be one of the most difficult you will ever embark on, IF NOT THE MOST DIFFICULT. It is one of hard work, determination and a single-mindedness bordering on obsession……. and often lonely.
The figure competition diet you must follow is enough to discourage anyone who thinks this is easy.
The group you belong to is few in numbers because your goals are radical and extreme: to dramatically change your body by building muscle and losing body fat, reaching a state of leanness and muscularity most women can only dream of…. and then present that body in front of a panel of judges whose job it is to scrutinize your physique from head to toe – looking for flaws!
Somewhere between 12-14% body fat your body will start to fight back. Your hormone production slows… your body is not ‘regular’ anymore. No more periods! “Good… one less thing I have to worry about.” Now hunger is your enemy… as bad as you want to cheat – you can’t bring yourself to do it, because the last time you cheated you cried, felt fat and hated yourself… all over 1 piece of pie! As you get closer Self doubt creeps in:
- “Why am I doing this?”
- “Am I obsessed like everyone says?”
- “Do I have enough muscle?”
- “Can I really do this?”
…nothing is going to stop you now… so you just keep going… because you know
Standing next to you will be another women, who trained just as hard as you (her shoulders will look a little better than yours, you’ll notice). Her personal relationships will be strained from the demands of training and dieting, just as yours will be. Her fiance won’t even bother to come see her compete. Neither your family members or friends understand:
– why you’ve been working out two or three times a day
– why you’ve been packing your meals in small plastic containers and
– why you can’t eat carbs after 4 pm?
– “why are you doing this to yourself”
Why? Why? Why? The only people who understand will be your trainer the girls you train with and the other seven competitors standing along side you……… did I mention lonely?
1) I train girls for figure competition.
2) They train hard.
3) Very hard!
Getting ready for a show most of the girls I train workout at other gyms closer to their homes to get in extra workouts. They do high intensity resistance training, plyometrics, Olympic lifting etc. Their training is fast, explosive and the exercises are unique… No single arm db curls or seated shoulder presses with 5lb weights! They train for maximum muscle retention and maximum fat loss…. they need to get lean! They follow competition diets that very few people could stick to. They don’t need advice… they need to get lean! BUT… Every time they go to another gym the local guru comes over to give them ‘advice’:
“You’re training too hard”
“You’re doing that all wrong”
“I think you are overtraining”
“That’s too heavy for you”
“You should carb load, fat load, sodium load, diuretics, fat burners BLAH BLAH BLAH etc etc etc…”
And then you have the GAWKERS…
Gawkers are defined as: Gym goers who completely stop their workout to stare at women who are training with intensity. I think a 3-legged unicorn would get less attention than a woman doing a set of one-are db snatches followed by a set of jump squats. This often makes the woman so uncomfortable that she decides to train alone in a more secluded area of the gym. It’s a shame that women that are training the right way, performing demanding exercises are looked at like some type of side show freak (like that guy wearing the green knee-high socks on the elliptical)
If a women is in the gym at 12% body fat… looking healthy and strong – SHE PROBABLY KNOWS WHAT SHE IS DOING! Just because she is training hard and it makes you uncomfortable, because you are unfamiliar with the exercises (so therefore they must be wrong), because she is pouring sweat from 35 lb db snatches, because she collapses on the floor after a difficult circuit of pullups and jump squats – Don’t underestimate her ability to train hard and push herself, don’t underestimate her knowledge and don’t bother her – just “Shut up and let her train” – I promise she won’t hurt herself! Promise!