By: Julie Lohre, IFBB
Fitness Pro, www.julielohre.com
No Nonsense Magazine Volume 15 # issue 4
"One day my grandchildren will be able to see that it’s never to late to embark on a new and exciting journey, no matter what your age." Angie Davis
Fitness has always been a part of your life. You played sports competitively through high school and college. As your children grew, you were always the mom in the mix whether tossing ball, shooting hoops, practicing cartwheels... whatever their sport, you were their biggest supporter. Over the years, you have tried to make fitness a priority, but have seen the scale slowly climb each year. While you have always dreamed of competing, it is one of those things that did not make the priority list between kids, family, jobs and church.
Well, now is the time. If you have dreamed of taking your fitness to a new level and looking better at 40 than you did at 20, setting your sights on a Master’s Figure Competition may be just the motivation you need!
Master’s Figure is simply a
division of the Physique shows that allow competitors 35 and over to compete
against one another. Many shows offer 45 and over or 50 and over divisions as
well. Since the Open classes begin at 18 years old, the Master’s class helps
to even the playing field by grouping competitors by their age.
Let me introduce you to 2 of my clients who began their successful competitive Figure careers after 40.
Meet Angie Davis. Angie is a 58-year-old mother of 2 daughters with 2 grandchildren. Five years ago she was 30 lbs overweight and decided she wanted to get into better shape. Angie enlisted the help of a personal trainer, Aaron Harrison, and made significant improvements in her body. She decided that she wanted to get into even better shape and set a goal to compete in a Figure competition. At that point, she sought out my help to prepare for her figure show and come in at her personal best. I work with many women around the world taking them step-by-step through the contest prep process for Figure & Bikini.
Angie’s hard work and dedication paid off when she swept the NPC Kansas City Bodybuilding and Figure show. She placed first in both the Master’s over 50 and the Master’s Over 35 classes. Angie is such a phenomenal competitor that we decided she should compete in the Open category as well where she placed 2nd against women half her age!
Meet
Melissa Jackson.
Melissa has
been a part of the FitBody Contest Prep Team (www.julielohre.com/fitbody-team-program.html)
for three seasons and is an incredible asset to the team. She began competing
at 41 after many years of working out
and not seeing much change in her body. She felt it was time to take her
fitness to another level and knew competing would be great motivation to get
her where she had always wanted to be. Well, motivation is right! Melissa has
completely transformed her body and as she says – she feels better at 42
than she did at 22! Now with 4 shows under her belt, Melissa’s last
showing was at the NPC Northern Kentucky where she placed 2nd in one
of the country’s most competitive Master’s Figure Classes! If you want to be
inspired, look for Melissa to be stepping on stage this fall again at the NPC
Kentucky Muscle show.
Diet, exercise and targeted supplementation are the key components to preparing for a Master’s Figure Competition. The following plans will help you get started.
Diet:
Meal #1
5 egg whites + 2 yolks
½ cup omelet veggies
½ cup oatmeal before cooking
Meal #2
3 oz lean protein
1 medium size piece of fruit
Meal #3
5 oz lean protein
4 oz sweet potato
2 cups of mixed veggies
Meal #4
2 scoop Ultimate Muscle Protein shake
Meal #5
8 oz white fish
Large salad with 2 tbsp Vinegar and Oil Dressing
Meal #6
1 scoop Ultimate Muscle Protein mixed with water for pudding
Supplements:
Ultra 40 – 3 with 5 meals per day
Muscularity – 2 with 5 meals per day
Lean Out – 2 with 5 meals per day
Glutamine Select – 1 scoop before each workout
**Supplements that are particularly important for Master’s Competitors:
- Muscle Synergy Powder – 1 scoop before training
- Quadracarn – 3 in the am, 3 before training and 3 with meal 5
- Joint Care – 1 with 3 main meals each day
- Ultra 4 Vitamin – 2 with meals 1 and 5
Training programs vary based on your current conditioning and your goals. To be competitive in Master’s Figure you need to have a good amount of muscle mass and low bodyfat. The following program works well for a woman that needs to gain muscle while losing fat with the emphasis on gaining muscle.
Injuries are more common as we age, so be sure to listen to your body and push yourself within your safe limits. Warm-ups are critical, so be sure to take 5-10 minutes of light cardio exercise to warm-up followed by a muscle group specific warm-up exercise for that training day. Rest for 30 seconds between each exercise and be sure to stretch after each training session.
Day 1 – Chest and Back
Warm-up of 25 pushups broken down into sets as you need
Dumbbell Bench Press – 4 sets of 10 reps
Barbell Bent Over Rows – 4 sets of 10 reps
Incline Barbell Bench Press – 4 sets of 10 reps
Pec Dec Machine – 3 sets of 10 reps
Assisted Pull-ups with a wide grip – 4 sets of 10 reps
Combo – Lying Leg Raise/Bench Press
Day 2 – Legs and Abs
Warm-up with 50 walking lunges (no weight)
Leg Press (feet shoulder width apart) – 4 sets of 10 reps
Weighted Floor Crunch – 4 sets of 20 reps
Smith Machine Squats (feet shoulder width apart) – 4 sets of 10 reps
Leg Extensions – 4 sets of 10 reps
Hanging Knee Raises – 4 sets of 20 reps
Bench Rebounds – 4 sets of 15 reps
Day 3 – Shoulders & Biceps
Warm-up with 7 minutes of rowing
Seated Overhead Press – 4 sets of 10 reps
Lateral Raises – 4 sets of 10 reps
Standing Barbell Curls – 4 sets of 10 reps
DB Front Raises – 4 sets of 10 reps
Hammer curl standing on BOSU – 4 sets of 10 reps
Day 4 – Hamstrings/Glutes, Triceps and Abs
Warm-up with 25 walking lunges (no weight) followed by 25 close hand pushups
Deadlift on a BOSU – 4 sets of 10 reps
Walking Lunges with weight – 4 sets of 10 reps
Bench Dips – 4 sets of 10 reps
Glute Pulses – 4 sets with 15 reps
Tricep Kickbacks – 4 sets of 10 reps
Floor Crunch Burn-outs – 4 sets of as many crunches as possible – go until you feel a solid burn in your abs.
Client Profiles - Angie Davis
Master’s Figure Champion as a first time competitor at 58!
Age: 58
Hometown: Topeka, KS
Years Training: 1 year for show, 5 years total
Contest History (show & placings):
NPC Kansas City Bodybuilding Championship:
2nd - Open Figure
1st - Grand Master’s (over 50)
1st - Master’s (over 35)
Height: 5'3"
Contest Weight: 120.5
Hobbies or Interests outside of competing: Cross-stitching, watching competitive sports, date nights with my husband and traveling
What were the biggest challenges you faced preparing for the competition?
The biggest challenge for me is the "competitive" dieting. I've never experience that type of "diet" deprivation before; nothing fried, no dairy, no chocolate cake, no vanilla wafers, everything I loved. The interesting thing is now, it's not so bad. I can have one of my favorite foods with a designated cheat meal when I'm not preparing for a competition. One day my grandchildren will be able to see that it’s never too late to embark on a new and exciting journey, no matter what your age.
What advantages do you feel you had being a bit older getting ready for your first show?
One of the advantages of being an older competitor is it's just me and my husband at home. The kids are grown and living on their own, so there was really no distraction.
Transformation information
Five years ago I was 30 pounds heavier. I decided a year ago I wanted to get in better shape and at the suggestion of my trainer (Aaron Harrison) set a goal to prepare for a figure contest. Family support is critical when going through the training process. My husband, who is my biggest cheerleader, has been instrumental in preparing all of my meals leading up to the contest!
How did you come about working with Julie in the Online Contest Prep Program?
I was searching online for some competition tips and ran across Julie’s website. I contacted her and she responded right away. She listened. She asked me my goals and what I was trying to accomplish. She immediately sent me training routines, diet and supplement suggestions as I progressed through the 12 weeks before the competition. Any questions I had she answered them right away. No question was too small or insignificant.
Words to live by: Effort plus determination equals results.
Client Profile – Melissa Jackson
Age: 42
Years Training: 15 years
Height: 5'6”
Contest Weight: 121
Hobbies or Interests outside of competing: Spending time with my husband and family
Contest History:
4th - 2009 Master’s Northern KY
4th - 2009 Master’s NPC Cincinnati
5th - 2010 Master’s KY Muscle
2nd - 2010 Master’s Northern KY
What motivated you to begin training for a Figure Competition?
After many years of working out and not
accomplishing much change in my body, I just felt it was time to take it
another level. I knew competing would be great motivation to get me where
I have always wanted to be.
What were the biggest challenges you faced preparing for the
competition?
Learning to
"truly" eat clean, and not just some of the time.
What advantages do you feel you had being a bit older getting ready for
the show?
I think the years of
training on my own gave me a good muscle foundation to get started. In
addition, life has settled down some which allowed me time to really focus on
my goals.
What difference has being a member of the FitBody Team made for you?
The team has been a great support group. I find other women who think and feel the same way I do and that helps when things seem to get a little overwhelming.
Are there specific supplements that have helped you the most?
I have been taking several of the Beverly supplements over the past year. I really believe that has helped me get the edge that I didn't seem to have initially. I have seen great results with the Density, Lean Out and Glutamine Select. And, the UMP tastes great!
How have you transformed?
I have watched my body transform
completely. Not only has my appearance changed, but my self
esteem and the way I carry myself has changed. I am more
confident. In addition, I feel like I could do anything I set my mind to
at this point. I may be 42 years old, but I feel better now than when I
was 22 years old!
Words to live by: It's not about having what you want, but wanting what you have.
