Striving to Be the Best of the Best
My Figure Contest Plan
Jenn Paul
My Most recent win was on 4-29-06 at the Flint Mid-Michigan Natural Show. I placed 1st in Tall, 1st in Masters, and 2nd overall. There were 20 girls from our Athletic club that competed out of a total 40 women. What a blast!
I give the Northern Kentucky show a 10
out of 10, even though I finished 2nd, I
feel blessed by such an experience.
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Another highlight was my first out of state competition, the 2005 Ohio Natural Northern in Cleveland. I placed 1st in Masters, 1st in Overall Masters, 1st Figure "D" class, and placed 2nd overall. Shoot! My goal was to take the overall and win a Photo shoot with J.M. Manion. I missed it by one place.
As I got ready for the Natural Northern contest I knew that I needed to add some upper body muscle. I'm naturally a "pear shape" legs heavy, upper body slight. I succeeded! My starting weight was 131 and I ended up competing at 135. So yes, I succeeded in adding muscle while I lost bodyfat. In this article I'll tell you how I did it.
When I decided to do my first figure competition at the beginning of last year I knew I needed help with my diet. I knew that I was not feeding myself or my husband properly, but was mystified by the "bodybuilder" diet. The thought of eating 5-6 meals a day, sure sounded better than the 2 meals I was eating to stay slim. I am very fortunate to have a gym that offers a "Beginning Figure" class in close proximity to my home. I signed up with the full support and encouragement of my husband Mark.
Before I get into the details of my physical self improvement plan I want you to know a little bit more about me. I am 36 yrs old, born, raised, and have lived mostly in Michigan. My husband and I now live in Grand Blanc, MI on a famous golf course. I have been married for almost 4 years (to the most wonderful man on the planet, Mark). We have 2 dogs. The oldest is Captain. He is a 5-year-old Airedale Terrier. The youngest is Magnum. He's a 2-year-old Standard Parti Poodle. Both are high energy. Plus, they are an integral part of my cardio program. They love to take walks with mama. We have a 1.25 and a 4-mile route mapped out. They know W-A-L-K very well. Arf-arf!!!
Mark and I run and own an Internet Company. We have also had the good fortune to be working with some of the brightest minds in the Leadership Development arena today. Our business allows us to have a very flexible schedule, which is great for scheduling, dieting, and training for competitions. I love to read, sew, help others, lift, dance, play drums, watch movies, and grow spiritually. My dislikes are: laziness, mean people, or people who refuse to change.
I love a challenge. I love to win. My mother told me growing up "why do you always have to rush to everything?" I just do! I love to set goals and go full force into them. I love to implement new information. It's a shame that most people do not think that they can win. They set goals that are too small or vague, or self-talk themselves into losing before they even set foot on stage for Figure or for that matter, in LIFE!!
GETTING READY FOR A SHOW:
Dieting, Training, Posing, and Tanning
I started using Beverly International because one competitor after another told me it is the highly respected supplement company in the industry.
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I start watching my diet 12 weeks out from a show. Every 2 weeks I make an adjustment on my diet till the show date. I stay pretty lean throughout the year, but I have the same trouble areas most women have, butt, tummy, and triceps. Tuning and tweaking my diet not only helps me improve physically, it also keeps my mind sane, and breaks up the monotony of a structured diet.
In preparing for shows mentally, WOW! That can be a great day one day and a hair pulling day the next. It is good to have a Mentor/ Trainer to help you through this process. I recommend having a checklist for your goals, and plans for what you need to accomplish, daily and weekly.
Pose, Pose, Pose, and then Pose some more. Get a Checklist for shows on what to pack. You will need proper food, water, and supplies. Plan for plenty of time to get there--don't be late. If there is early check-in, use it! If you think you are tan enough, put on 2-4 more coats of PROTAN. You almost can't get too dark. Don't PROTAN your face, it'll look blotchy and uneven. Invest in a great moisture-rich DARK creamy makeup and some Bronzing Powder for your face. Learn from other competitors, too. But make sure it is from the "winning" women or those who keep getting better and better each show.
That's how I found out about Beverly International. When talking with various people at the competitions, the most highly respected supplement company was always Beverly International. It was not just 1 or 2 people that were recommending it. It was more like 10 different athletes and/or trainers that were HIGHLY recommending the products. So, I finally broke down and contacted Beverly for diet and supplement help. Rachel Johnson (Wade) took me under her wing and worked a miracle with my diet that really impacted my physique. The program she wrote for me worked and worked GREAT. Not only did I add some lean muscle right where I needed it, I was also so much stronger with tons of energy to train.
My favorite protein supplement is Muscle Provider. I am addicted to the taste of the Vanilla. I practically put it in everything I can think of. They call me a Protein Powder Freako at the gym with all my crazy concoctions. Besides all the other Beverly supplements you'll see listed in my diet you'll also note that I take Nutrilite Double X multi-vitamin, and I could not survive without XS Energy Drinks. The new root beer is my favorite, followed by Cherry pomegranite.
For gaining muscle, I always recommend Beverly International. Most people say that they have tried this or that and it barely worked if at all. It is easy to sell them on the idea of Beverly working for them because they see the results on my body. Most of them watched the transformation in the gym. I refer them to the site through Rachel and tell them to follow what she says. What ever you do, don't think you know more than the experts, Just do it!!!
Here's the diet...
Rachel writes it I follow it.
Typical day's meals
#1 protein pancake***
#2 3-oz tuna or chicken 2 cups greens
#3 6-oz tuna or chicken, some red peppers
#4 3-oz tuna or chicken veggies like broccoli, cabbage, green beans, and spinach
#5 protein shake
#6 protein pudding
»»» Protein Pancake Yummy!!! 1 scoop Vanilla Muscle Provider, ¼cup dry oats, 4 egg whites,
topped with a couple sprays of spray butter,
1 teaspoon of natural peanut butter and sugar-free syrup.
General nutrition guidelines:
• Eat every 2.5-3 hours.
• Selected protein, carbs, & fat at every meal (using correct amounts)
• Proteins - chicken, salmon, tuna, egg whites
• Carbs - sweet potatoes, rice cakes, brown rice, oatmeal, veggies-veggies and more veggies
• Fats - natural peanut butter, canola oil or olive oil, and 1-2 Tbsp Organic Golden Flax each day
• At least 1 Muscle Provider protein shake per day
Supplement Program
Off-season:
Once a day - Nutrilite Multi-vitamin Double X, Omega 3, vitamin C, Fruit & Vegetable Supplement, Multi Carotene
With every meal - Lean out, Small dose of Ultra 40
With Workouts - Glutamine, XS Energy (vitamin B)
Post workout - (small treat)- Muscle Provider vanilla and Ultimate Muscle Protein cookies and creme
Competition Training - Same as above while adding Energy Reserve, 7-Keto, Muscularity, Muscle Mass, Mass Amino, & GH Factor.
Supplement Program
Off-season
Once a day Nutrilite Multi-vitamin Double X, Omega 3, vitamin C, Fruit & Vegetable Supplement, Multi Carotene
With every meal ~ Lean out, Small dose of Ultra 40
With Workouts- Glutamine, XS Energy (vitamin B),
Post workout- (small treat)- Muscle Provider vanilla and Ultimate Muscle Protein cookies and creme
Competition Training - Same as above while adding Energy Reserve, 7-Keto, Muscularity, Muscle Mass, Mass Amino, & GH Factor.
Weight Training Program
I love to wake up first thing and do some Yoga, sun salutations. They are great for strength and flexibility. I then follow with sit ups, handstands, and ball work for the Glutes.
Two of the most important bodyparts for a figure competitor are legs and shoulders.
Here's a couple of my weight training programs for each:
Leg Workout #1
Lunges w/ barbell 3x12 30-40 lbs
Squats (machine varies) 70-90 lbs 3x15
Ham machine (small short squeezes) 40 lbs 3-4x20
S.L. deadlifts 3x15 30 lbs barbell
Calves seated 45-70 lbs 3x15
Leg Workout #2
Step ups 3x15 30-40 lbs
Leg press 3 x 15 full range 3x15 short range extended pulse 3 x 15 squatted range pulses
Outer thigh 3x20 low step 3x20 high step 50-70 lbs pulse
Glut extension/press 3x20 80lbs
Calves standing 3x15 150 lbs
Shoulder Workout #1
Dumbbell press 4x12 20/25/30 lbs
Arnold press 4x12 25/30
Lateral raise to overhead 4x15 15/20 lbs
Rotator cuff both ways 4x12-15 15-20 lbs
Bent over rear delt fly's 4x15 20lbs
Shoulder Workout #2
Seated press machine 4 x 15 (same weight as Dumbbell press above)
Anterior raise 4x12 10 lbs
Lateral raise 4x12 10 lbs
Upright rows 4x12 40-60 lbs
Rear delt cable 4x12 20/25/30 lbs
Cardio Program:
10 minute warm-up (machine varies) 6 days a week
3 days 30 minute run/walk on treadmill
3 days 20-30 elliptical, step mill, or bike following workouts
I fit abs in 3-4 days a week depending on my schedule.
Hanging leg raise 3x20
Decline sits up 3x20
Reverse crunch 3x33
Ceiling extension 3x33
V in and out 3x33
Ball work and Cable crunches
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Complete Competition Summary
#1 NPC Capitol City Bodybuilding, Fitness, & Figure Championship (4-05)
Figure Tall 1st place
Overall 2nd
#2 NPC Flint-Mid Michigan (4-05)
Masters Figure 1st
Overall 2nd
#3 NPC Great Lakes Ironman (6-05)
Figure Tall 1st
Masters 1st
Overall 1st
#4 NPC Natural Michigan & Melissa Frabielle Classic (7-05)
Figure Tall 2nd
Masters 4th
#5 NPC Motor City Classic (8-05)
Figure Tall 1st
Masters 2nd
Overall 2nd
#6 NPC Natural Northern Classic (Ohio) (10-05)
Masters Overall 1st
Figure D class 1st
Overall 2nd
#7 NPC Natural Northern Kentucky (Beverly Show) (3-06)
Figure E class 2nd
#8 NPC Flint Mid-Michigan Natural (4-06)
Masters 1st
Figure Tall 1st
Overall 2nd
Profile
Jenn Paul
Age: 36
Occupation: Entrepreneur, Leadership Development, Internet Franchising
Education: Bachelor's Degree Hospitality Management
Marital Status: Married for 4 years to Mark Paul
Living Currently: Grand Blanc Michigan
Gym: GENESYS Athletic Club
Height: 5'7"
Off season weight: 133 - 137
Contest Weight: 135
Favorite Cheat Food: CHOCOLATE
Favorite Meal: Giant loaded down Nachos w/ Guacamole
Favorite Beverly Recipe: Beverly Goo
Favorite Supplement and why: I have two: #1 Muscle Provider-it is the best
tasting and most versatile Protein Powder ever, #2) XS energy drinks- YUM!
Most inspiring People: Winners, champions, leaders, and people willing to
step out and make it happen!
In my CD player: Leadership Development, Educational and Motivational talks
Most Inspiring Book: The BIBLE
Other Interests: shopping, walking dogs, Harley riding, traveling, the arts,
and reading, and eating!!
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My personal goals in life are to earn $1 million a year every year, in passive residual income. To improve myself in Faith, Family, Friends, Fitness, and help women empower themselves to follow their dreams. I want to be used as an example of the best of the best. My spiritual call name is "J. salty light". A Light so bright they see Christ in all I do and flavor the world with his seasoning. I would like to donate more money and more time to causes and charities that stir my soul and arouse my passions. After my personal business goals are achieved, I want to see how well I can do in the Professional Figure competition arena and compete in the Arnold classic and Olympia, and of course, take 1st place.
