we have a local npc show coming up...

[saint808]

may 5th i believe.... i had a young lady approach me for it to do the figure comp.... she is under weight (for figure)...i got less than a month and i was wondering if i posted some pics culd you girls help me out some. She has said if she can't get into figure shape quick enough she will wait and do another small show.... but I hvaenever trained a woman... let aloe for figure.... so i may be coming to you guys for some help. Is that cool?

[sassy69]

Post up Saint! May 5 is next week? She'd be in better shape to raise a glass in honor of Cinco di Mayo than for a figure show. But looking to the next opportunity, as well as learning to pose, prepare the outfits, etc., let's get started!

[JJ]

Totally cool - post them up!

[Patyal]

Post up Saint! May 5 is next week? She'd be in better shape to raise a glass in honor of Cinco di Mayo than for a figure show.
:rofl:

JMO... Having a show that soon, the most benefit she can get is the experience of doing the show itself. Did she already submitted her application? Does she have a current npc card? I say before getting her all excited doing all the posing practice and shopping for apparel, have her doing the paper work first. She won't go anywhere without submitting her application and having that accepted before the deadline, which is?

[Herc]

Where is 'local'?

[Citruscide]

One week or two isn't a whole lot of time to prepare for a contest. Although, when I attended the Ottawa 2 years ago... the winner was a skinny blond who looked like a mini-barbi...

C-ditty

[saint808]

who sorry it's june 5th... my bad.... this girl has been underweight all her life and is a dear freind and kind of came to me out of the blue and mentioned my progress over the years. A month is not gonna be enoiugh time and she knows it, however there were only 3 other girls in figure last year so at least she would have got a trophy LOL... I am training her at 6 and then we are grab some photos.... don't be too harsh because she knows she is not ready and is not gonna be cloe to any level yet...

[Patyal]

Have her posting her diet too. Calories, grams of Prot/Carbs/Fat and the time she eats ;)

[saint808]

Have her posting her diet too. Calories, grams of Prot/Carbs/Fat and the time she eats ;)

this is no joke... she eats when hungry which is all the time and counts no calories or any of that jazz.... so a good diet would heo her out too.... that's my weakpoint for women.... my diet is slightly higher... she knows no more fast food but other than than that she is clueless... like i said be kind.... this is the very beginning of a project.... we are looking at a year or 2 down the road for her first real show.

[saint808]

ok gals and guys help us out here.... this is the first time she has been over 100lbs her entire life and she is 115 at 5'10" right now... I told her you guys would be the most help and yes she understand she is so far from ready, so it' ok to be contructive... just don't be too mean.

[saint808]

another that is good about her is that she does listen and she performed every eercise perfect after one or 2 tries... so she will take all advice to heart.

[Patyal]

As for a nutritional program... well, she will have to provide more information, and actually become disciplined not only for this one-month precontest, but towards the real 2 year goal, cycling bulks/cuts. Yet, if committed she can make a few gains in 4 weeks. This website www.*************************** is well-known for their mods who are nutrition gurus. Most people there keep their diet journals (including me). If interested, have her signing up and aware her she'll have to be commited to read a lot, learn a lot, and keep her journal updated everyday.

As for muscles to improve... her body-fat seems low (around 12-13%?) but so her muscle-mass. In general upper body needs some work (I mean more work than legs, JMO).

Back: heavy wide grip pull downs / wide grip pull ups (even assisted), supinating grip cable rows, reverse grip bb rows and definitively have her deadlifting.

Arms: heavy curls, dips... suppersetting might help her cuts??? Have her doing some flexing between sets to improve separation, too.

Shoulders and some trap work to accentuate the shoulders.

Have her doing weighed crunches, and weighted leg raises.

Definitively no cardio at all.

----------

Does she have her apparel already? If not have her ordering asap... if custom made, she might be facing a long waiting list. Have her also learnig to pose (quarter turns), plus doing all the paper work. Also, she needs to get ready to tan on time... did she get her tanning goodies?

My 2 cents :awink:

[saint808]

thanks a ton that wil help a lot... yeah she really needs to learn to eat... she said she wants to make it a lifestyle instead of having to think about it so thta dieting for contests shouldn't be as hard.... she is comitted and i will pass this along and try to get you the info you requested as welll as have her read your journals. She never thought she would break the 100lb weight barrier so already she is excited... i pretty much have her on your program you laid out.... which is funny... maybe i do know what i am talking about sometimes LOL.... thanks a ton again.

[JJ]

I'm 5'10, and I weigh 150 lbs. And I'm not exactly a big person; that's just the difference muscle makes. Once she gets used to not measuring progress by the scale, she should make some huge improvements.

If she wants to compete in figure, she needs to add some muscle (I'm speaking as a NABBA judge here). She has a nice shape and looks like she distributes fat evenly; this is ideal for a figure competitor.

I would have her focus on compound movements and keep them as heavy as possible. Areas I really look for as a judge are back, shoulders, legs, and glutes.

For this show, you should get her into a pair of heels ASAP so she gets comfortable with them. She should get a pair of 4 inch clear heels (no platform). She'll probably be taller than the other girls (as I tend to be), so nothing higher than that. I wouldn't go lower either, since a 4 inch heel tends to make your legs look shaplier. If she's never walked on a 4 inch heel, she'll need lots of practice. Just wear them around the house; do your house cleaning in them, etc.

Her poise and presentation are going to be essential on stage; the more confident she is onstage - posing, walking, etc - the higher she'll place. Practice posing as much as possible; in the pictures you took, she doesn't look comfortable at all. She needs to get comfortable being seen in a bikini.

And I'd start working on her tan; when you're darker, you look tighter. Generally, the best coloring onstage is a combination of a base tan and competition color. Or, be prepared for several days of competition color application.

Good luck!

[saint808]

I'm 5'10, and I weigh 150 lbs. And I'm not exactly a big person; that's just the difference muscle makes. Once she gets used to not measuring progress by the scale, she should make some huge improvements.

If she wants to compete in figure, she needs to add some muscle (I'm speaking as a NABBA judge here). She has a nice shape and looks like she distributes fat evenly; this is ideal for a figure competitor.

I would have her focus on compound movements and keep them as heavy as possible. Areas I really look for as a judge are back, shoulders, legs, and glutes.

For this show, you should get her into a pair of heels ASAP so she gets comfortable with them. She should get a pair of 4 inch clear heels (no platform). She'll probably be taller than the other girls (as I tend to be), so nothing higher than that. I wouldn't go lower either, since a 4 inch heel tends to make your legs look shaplier. If she's never walked on a 4 inch heel, she'll need lots of practice. Just wear them around the house; do your house cleaning in them, etc.

Her poise and presentation are going to be essential on stage; the more confident she is onstage - posing, walking, etc - the higher she'll place. Practice posing as much as possible; in the pictures you took, she doesn't look comfortable at all. She needs to get comfortable being seen in a bikini.

And I'd start working on her tan; when you're darker, you look tighter. Generally, the best coloring onstage is a combination of a base tan and competition color. Or, be prepared for several days of competition color application.

Good luck!

duely noted.. the only reason she is even considering this npc event is because of lack of figure girls and it's so small that she can get more comfy.... of course if we can add some muscle in this ,month who knows she might coe out looking even better than we hope... and i told her this is the place to be. She wasn't uncomfy in the bikini in front of peole... she just has no idea on posing for figure... her modleing shots are really good, so hopefully once i show her some figure comps she can pick it up quick. and again thanks girls.

[Eseiple]

I am a judge in the NPC....So this is just from that standpoint. She has a lot of potential. Her shoulders definately need more size and her legs should come up some. But as we all know this is a sport about time. I would skip the June show and either shoot for a show later in they year or early next year. But don't let that be a discouragement. She has it all there to do it! If she listens like you said she does ....she should do fine!

I just got a figure girl ready for the NJ States in April. She was thin to start off with. But I did her diet a bit different than a bodybuilders diet. She won her class , the tall class. If you are interested I can post her diet and training regime here as well as pics. She was a tad thin in the legs, but had a fantastic upper body. I don't want to step ontoes as far as diet and training you have in place. But if you are interested, let me know.

Also as Saint stated, posing is so important, even for figure. It can make or break you . Make sure she is so used to it she looks natural. SHe needs to do it with out thinking. So many girls have that deer in the headlights look. My specialty really is stage presence when it comes to guys and girls...posing and routines! (granted you don't need a routine for figure).

Here is something though important to keep in mind with figure...they are NOT bodybuilders on stage. Don't carb them up as you would a bbr, and you dont' dry them out the same way. Its a different ball game and they need to be dieted differently than a bodybuilder would be . Just a thought. I hope this helps.

[adrenalinegrl]

I am a judge in the NPC....So this is just from that standpoint. She has a lot of potential. Her shoulders definately need more size and her legs should come up some. But as we all know this is a sport about time. I would skip the June show and either shoot for a show later in they year or early next year. But don't let that be a discouragement. She has it all there to do it! If she listens like you said she does ....she should do fine!

I just got a figure girl ready for the NJ States in April. She was thin to start off with. But I did her diet a bit different than a bodybuilders diet. She won her class , the tall class. If you are interested I can post her diet and training regime here as well as pics. She was a tad thin in the legs, but had a fantastic upper body. I don't want to step ontoes as far as diet and training you have in place. But if you are interested, let me know.

Also as Saint stated, posing is so important, even for figure. It can make or break you . Make sure she is so used to it she looks natural. SHe needs to do it with out thinking. So many girls have that deer in the headlights look. My specialty really is stage presence when it comes to guys and girls...posing and routines! (granted you don't need a routine for figure).

Here is something though important to keep in mind with figure...they are NOT bodybuilders on stage. Don't carb them up as you would a bbr, and you dont' dry them out the same way. Its a different ball game and they need to be dieted differently than a bodybuilder would be . Just a thought. I hope this helps.

I would actually be interested in seeing the diet/training/supps regime that you did for that girl, also. I am going to do my first local NPC figure comp early next year. I am working with a reputable trainer on my diet/training, but have hit a plateau. I was interested in comparing your methods to his. Thanks for any help!

[Eseiple]

Now you may or may NOT agree with this method...but it worked . I had her prior to dieting...do tests on her body. I had her do high carb days with just simple carbs, high carb days with complex carbs, days with low carbs, days wtih no carbs...we did all this pre dieting to see how her body responded to it all. We found she looked her best on low to no carbs.

So for her, she was relatively lean already ( a little skinny in the legs) But we had to get her leaner. So ....We started the diet at 6 weeks out, never changed it and ran it right into the show. The ONLY thing I changed was her cardio. Every plateau she hit, her cardio went up, which jacked her metabolism and she kept getting better. Her food I manimupated as far as how much she ate, but never changed the diet. I kept it SIMPLE! I could have had her harder for the show but I wasn't sure what they wanted as it was the first show of the season this year. I am getting her ready again for a November show . My goal is to get bigger legs on her and this time i will cut her water a bit more . For her show i didn't cut it, no need. She was lean , hard , and dry...for figure! Remember dry in bodybuilding adn dry in figure are two different things.

Here is her diet:
Meal 1-6 egg whites 2 yolks
Meak 2-Protien Shake with 1 tsp peanut butter ( i upped the fats if she was drained)
Meal 3, 4, 5 Chicken Breast with cashew nuts ( quarter cu)
Meal 6 Steak with salad or veggies

I got this type of diet from Dave Palumbo a few years ago. It works well with women! Each week on saturday she got a cheat meal. She had to eat at least 150-200 grams of carbs per cheat meal. Then i would look at her each day to see how long it took for her cheat meal for her to look her best. It took 4 days. By thurs she look awesome and dry. So i changed up her cheat meal towards the end to Tuesday so she peaked for Saturday.

I didn't give her any diuhretics. Remember this was her FIRST show! Here is a picture. And also note this is a horrible picture. Her abs were really awesome...but they just didnt' come out great in this pic! i WAS VERY VERY VERY PROUD OF HER!!!!!

[Eseiple]

This offseason between shows I am bringing up her legs more and her back. From the rear she has a great back , from the front she is long in the middle. Like I said she was thin to start out with. But I think she did a great job! She listened and will be even that much better the next tiime!

[saint808]

what suits will she need for the show? what coolor shows up best? and where can i get em quick?

[JJ]

Quick is going to be hard. I've been very happy with bodybuildingbikinis.com - they've got one and two piece styles of great quality, and have great service. They're in New Zealand, but could probably rush it to you. In the US, you could try jagware.com, but the one suit I purchased from them was very low quality, but I know of others who like their suits.

As far as choosing color, it's more important to have a color that looks good with her coloring. I also prefer darker colors because if your tan bleeds into your suit, it's harder to see. Let's face it, basic black is always safe. Dark blues tended to be my choice because they worked well with my coloring.

[adrenalinegrl]

This offseason between shows I am bringing up her legs more and her back. From the rear she has a great back , from the front she is long in the middle. Like I said she was thin to start out with. But I think she did a great job! She listened and will be even that much better the next tiime!
Wow! She was really lean and looked great! Thanks for posting her diet. That is great to know. I will also try increasing my cardio when I plateau. Also, for cardio... is it best to do cardio splits? For instance, my trainer has me doing 40 mins first thing in the am and then I do 40 mins in the evening, after my weight training. He says that this is the best for cutting body fat and I am pretty sure he is right. But, I have read so many different opinions on this. Also, I read something that said you should do cardio before your weight training, in order to burn more BF, as opposed to after. I find myself drained after an evening 40 minute cardio session, though.