Bodybuilding World Presents
Gayle Moher
By Sandy Riedinger
No Nonsense Newsletter
Spring 1997
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Gayle placed 17th in the previous 1995 Nationals. Then in 1996 she surprised everyone by taking the middleweight class and winning the overall title |
| October 26, 1996 at Dallas, Texas |
Gayle, did you actually get started in bodybuilding while you were still living in England?
When I lived in England I trained in a gym where most of the clientele were interested in general fitness. There were no competitive bodybuilders in my gym. Pictures in the various bodybuilding magazines were all I had to go by. I kept looking at the photos of the female competitors featured and decided that was how I desired to look.
Gayle, I remember sending products to you practically all over the world. What can you tell others about Beverly International?
I've used Beverly International supplements from the beginning of my bodybuilding career, when the National Championship was just a dream. I think they are an excellent company and would recommend them to anyone who follows the bodybuilding lifestyle.
How long did it take you to achieve your present development?
It took me six years to achieve my present condition. I've focused my training on continuous improvement, always striving to achieve the absolute best physique that I am capable of building.
I now train about 1 to 1 1/2 hours each day. I vary my workouts according to my needs each day. I used to train a lot longer, but realized that I was over-training. I found that I could make faster muscular gains by decreasing my training time and getting more rest.
Here's my current training schedule:
| Sunday | Chest (heavy) all flat bench work |
| Monday | Back (heavy) emphasis on dead lift (take two weeks to recuperate before next dead lift day) |
| Tuesday | Legs (shaping) higher reps on isolation equipment e.g. leg extensions, leg curls, straight leg dead lifts; Calves |
| Wednesday | Chest (light) all upper chest - incline presses, pec deck; Triceps heavy - pushdowns, kickbacks, etc. |
| Thursday | Shoulders (no more than 30 minutes total training time) |
| Friday | Legs (heavy) squats or box squats, leg presses; Calves |
| Saturday | off |
| Repeat the following week - Back day (Monday) emphasis is on cable rows, pulldowns, good mornings, etc | Thirty minutes cardio per day (varies according to the amount of fat needed to burn). Two weeks out from the show training becomes instinctive - work lagging body parts |
What is your favorite bodypart?
Legs. Definitely legs.
Do you have any secrets as to how you got your legs so cut up for the Nationals?
First, take time to add size. The cuts and definition will come from a low carb diet and morning and evening cardio on the bike. You must focus all year long on the look you wish to achieve and have a burning desire to achieve it. That's what it takes to make a winner.
What would you tell someone lacking size in their back to do?
Do pull-ups 3-4 times a week. Average about 4 sets with 10-15 repetitions starting with your own bodyweight. It is good to vary your hand position on back work to effect all the different areas of the back. Also don't neglect the dead lift.
What kind of diet did you follow the last two weeks to achieve your winning look?
I followed a rotation diet where I varied my carbs from 150 grams on day one, to 75 grams on day two, then 25 grams on days three and four, then back to day one. I stopped all protein drinks at 17 days out and relied on solid white tuna - usually three cans per day with carbs coming from 1/2 cup cream of rice, and baked potatoes. At three days out my diet consisted of 1/4 cup cream of rice and 2 - 6 oz. cans of tuna.
What's next??
The Ms. International held in conjunction with the Arnold Schwarzenegger Classic on March 1st 1997 in Columbus Ohio.
What are your future goals?
I want to be very successful in my career as an aesthetician where I specialize doing facials and body treatments. My bodybuilding goal is to qualify for the Ms. Olympia in the near future. My dream is to compete in the Ms. Olympia.
We thank Gayle for the interview and wish her luck in all of her endeavors.
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