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Pics of W6's client contest ready

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wilson6

Elite Mentor
For your interest.

These shots are one day after the contest. Diet was higher carb for 3 days, low carb for 2 days rotating. She was allowed to eat a slice of cherry pie (filling only) before arms/shoulders on Thursdays and a dessert (ice cream, cake, whatever) each Sat evening up until two weeks out from the show. This not only kept her hard, but prevented other cheating on her diet as she did last year.

Trains each bodypart once a week, heavy everyother week. Total of 3 workout days per week, not much more than an hour per session. Abs on her own, 15 min twice a week. Cardio, fast walking only 30 - 40 minutes about 5 times a week. She is physically active at her job.

NO thermogenics (i.e., ephedrine, caffiene, T3, DNP, GH or Clen).

Didn't body comp her contest ready, my guess is about 6%.

Don't ask about anything else as I can't comment on what or what is not done, but I will post info from another middleweight National competitor I spoke with recently in another thread.

She is 5'3" and weighed in at 131 lbs.
 
Wow whee...... Like them legs.....and triceps.....holy shit.

One little question: how old is she......and how did she do???
 
Can you go into a little more detail about her diet? I am very impressed!! How much would you charge to fly to Texas!!!!!!!

Mrs. TG
 
B4L

She's been training with me for about 2 years. Had lifted before that, but not seriously. Let's put it this way. She didn't have legs or calves when she came to me. She was squatting 95 lbs at the time she started with me. Now she squats with 385 for 8 to the box (parallel) on the smith machine. My calf routine is brutal as well, but short and simple. Ask New@.

She competed last year around this time and again this year. Thus, one year (2 shows) of competition under her belt. Not sure what is next, possibly Nationals this year.

TG, regarding diet. The following are the basis of her pre-contest diet. Started this about 10 weeks out. She was probably around 14% bodyfat at that time.

Oatmeal
Flaxseed Oil
Whey
Chicken Breast
Sirloin
Broccoli
Rice
Green Beans
Egg Whites
Plain Potato
Optimum Protein Diet
Optimum Whey Protein
Prue Protein Bar
Creatine
Glutamine

LOW CHO DAY HIGH CHO DAY

PROTEIN 304.2 314.4
CARB 34.0 167.5
FAT 90.3 87.1

TOTAL KCAL 2165.5 2711.5

The above are the low and high carb days. Almost all of the fat came from Flaxseed oil. 3 weeks out we cut it from 4 - 6 tbls per day to 1 per day. Her bodyfat really started to come down quick at that point. In my opinion, I think that's a little too much flax to start, but I didn't design the basic diet from the beginning.

Her preparation is a team effort. A former pro male BB and sports med doc that works with BBs and pro athletes structure the basics of her diet. Another person sets up her basic posing routine.

Then I fine tune the diet adding carbs here and there, deleting fat based on how she looks, feels and performs in the gym. While I agree in principal to the basic diet, it has to be individualized to the client. I tend to add more carbs and somewhat less fat than the original plan because it works better for her. While I always butt heads with those who rely heavily on ketogenic diets, I find adding carbs at the right time can make a big difference with lifting intensity, preservation of muscle mass, positive mental outlook and mental energy AND loss of fat. In fact, her mood and energy were very positive right through the show. You wouldn't know that she was on a precontest diet based on her mental and physical capacities. I feel that many people make this way harder than it has to be.

I also work with her posing, but my girlfriend does the exclusive finishing work on her posing routine beginning 2 weeks from the show. When you have too many people telling you what to do, things get really messed up.

She keeps her water in (about 150 oz per day) up until the last night. Then about 8- 12 oz before prejudging (around noon) depending on her body weight and how she looks and feels. Sodium stays in as well, but cuts back a little 36 hours out. She also keeps her carbs up until the show. The timing was set up so she had 3 higher carb days through thurs, then some but less carbs on Friday.

We based it all on how hard and vascular she looked. She cut her water in half on thurs by someone elses advice but began to look a little flat and non-vascular. I told her to add it back in and not cut the carbs. She filled back out and still made weight.

Again, those old anal bodybuilding tendencies tend to do more harm than good.

The gym pics were shot the next morning after a normal dinner. Nothing heavy, so she was a little fuller the next day but had no addtional sub-Q water.

Again, an important point that everyone sees but never seems to learn from. Everyone always looks better the next day. Hmmmmm.....Maybe if everyone was a little less crazy with the water and food restrictions the day before the show, they'd look really good at prejudging instead of the next day.

Hope this helps.

W6
 
You did aGreat job playing catch up with her lower body (you can kinda see it was her weak point),

WOW! For her triceps and arms, good muscle maturity and density and her conditioning is awesome. She should do well in Atlanta.

Next year I'll be bringing my womens middle weight hopeful to the NPC junior nationals.
 
holy muscles batman!!!!!!!! damn she looks good!

karde, yeah her belly button looks a bit off center but hell they could put my belly button on my forehead for all i care if i looked like that!
 
Thats my girl!!!!!!! Very beautiful.....truly a work of art...you already know my opinion....she's part of my motivation and inspiration. She has come a long way and has worked her ass off and it shows:)
 
She lost weight on >2000kcals per day? I am a similar weight and height but try to stick to 1800kcals. Is this why I can't lose? i.e. am I eating too little?
 
I have the opposite problem - my legs are well developed and defined whereas my upper body carries a lot of fat, is broad and is difficult to get any definition on. How should I use diet and lifting to correct this? My shoulders are huge but without definition.
 
Dingo12,

Your bodyfat situation is much easier to resolve because a male pattern distribution is easier to work with than a female pattern.

Any diet that results in a loss of bodyfat will at some point get you to where you want to be.

I try and develop all body parts symmetrically. If one is lagging, it may either need more work, different exercises, or LESS work.

We use 1 - 3 working sets per exercise, depending on the exercise and muscle group. The level of intensity is far more important than the volume of work done in my opinion. Getting your upper body "cut" has more to do with diet than lifting.

For example here is her shoulder routine on a heavy day.

Seated overhead front presses.

45 x 8 warm-up
75 x 6 warm-up
95 x 3 warm-up
115 x 3 warm-up
135 x 8-10 to failure
135 x 8-10 to failure w/one asst. rep.
135 x 6-8 to failure w/asst. rep or two

Dumbbell seated overhead presses

45 x 3 warm-up
One continuous drop set; 55 x 8-10, 35 x 6-8, 25 x 6-8

Dumbell lateral raises

25 x 8-10
One continuous drop set; 25 x 8-10, 20 x 6-8, 15 x 6-8

Reverse flyes (rear delts)

45 x 8-10
One continuous drop set; 45 x 8-10, 25 x 8-10 then I alter the exercise and she finishes with 10 lb dumbells. I change the movement until I see the muscles contracting that I want to work.

Shrugs (bar, straight up and down)

135 x 6 warm-up
225 x 3 warm-up
275 x 8-12
275 x 8-12

Front raises, start at the thigh, dumbbell perpendicular to the floor, rotate and raise dumbbell so the end point is in front of the nose and dumbbell is parallel to the floor.

20 x 8-10, 2 sets

That's it. Takes about 35 minutes. All exercises except shrugs will include an asst rep or two at the end.

Light day, she does warm-ups then 3 sets of 8-10 of each exercise with weight that is work, but not to failure.

This workout is done ONCE a week, heavy everyother week.

Light arms follows heavy shoulders. On light shoulder day, she does heavy arms first.

Total time is about 60 minutes for both.

W6
 
Dingo12,

Mondays are chest/back. One bodypart is light and the other heavy. We start with the heavy part first.

Wednesdays are legs and calves. One heavy, one light, but always start with legs.

Thursdays are arms/shoulders. Again we start with the heavy bodypart first.

She does abs twice per week, about 20 minutes a session.

Cardio, walking for contest prep, otherwise very little cardio.

Training sessions last 60-70 minutes max.

My motto is, "the only reason we are here is to get out of here. The less time you're in the gym, the more time you have for the rest of your life".

My point is, this physique was achieved with only 4 or so hours of actual lifting a week including abs. The sessions move fast and are intense. If you're spending more time than that a week in the gym lifting, you're wasting your time. There are times we are done with a complete bodypart while others in the gym are still doing one exercise.

W6
 
God, W6, I would love to have you on my team!!! What do your leg days look like. I want legs like that!!! I'm a little "over-gifted" in that area.
 
Nice job :)

What her cycles looked like ? Let's see if it was similar to one ex-Madame Montreal who's training at my gym.... just curious.
 
TG, legs. Once a week. Heavy everyother. So one week heavy legs/light calves, the next switched, but legs always first in the workout.

Heavy legs

Smith machine squats (to parallel)

115 x 8
205 x 6
255 x 3
295 x 3
345 x 3
385 x 8-10
345 x 8-10

Leg press (knees to about 90 degrees, but not deeper)

360 x 8
540 x 3
630 x 50 (25, 15, then 10 with 20 sec breaks)

Hack

180 x 3
270 x 8-10

Leg extn.

110 x 6
Drop set; 170 x 15, 130 x 8, then I put a large pad on the machine so her back is flat as if she were laying the machine (this engages the rectus femoris because the torso is now straight) and we finish with 70 - 90 lbs to failure.

Leg curls (lying)

70 x 8
110 x 8-12
Drop set 110 x 8-10, 90 x 6, 70 x 6-

Calves light

2 sets of 15 - 20 on seated, standing and donkey. Moderate weight, giant set (all three exercises in a rotation).

Finish with standing leg curls

2 sets 8 - 10 reps

and

leg kickbacks with the ankle strap attached to a low cable. This really hits the ham-glute tie in.

Light legs

warm up smith squats then

2 sets of 8 with 295.

Leg press

warm up then

2 sets of 8-10 with 720 - 810

Hack

2 sets of 8-10 with 180

Leg extn

3 sets 8-10 reps @ 110 lbs using the pad to straighten the torso

Leg curls

warm up then
3 sets 8 - 10 reps

Finish again with standing leg curls and leg kick backs.

Heavy calves.

Smith machine (standing calves)

warm up then

One drop set 220 x 12-15, 170 x 12-15, 120 x 12-15, 70 x ? super slow reps (5 sec up, 3 sec down with 1 sec pause at the top and bottom) VERY PAINFUL

Seated calves

same protocol

25 and 4 tens on each side of the machine. Total weight, 90 lbs.

Perform 15 reps then pull 20 lbs. Total of 5 continuous sets and 75 reps.

Donkeys

I sit on her back (270 lbs). 2 sets to failure.

That's it.

Same camera Lobo. All except one are studio shots in the gym. Only one stage shot. I can control the lighting in the gym, can't do that on stage, although there are plenty of shows that I would like to. A lot of these guys think they are lighting a stage for a highschool play and not a bodybuilding show.

W6
 
Ok so no DNP, clen or T3.... I'll guess for the rest. I understand your position but you should understand mine too. When someone posts a pic then I expect the whole truth, and thats what I usually get. Thanks for being honest. At least didnt answered with some stupid shit like: "Well no juice only Weider stuff...blablabla lol"
 
w6

is there a reason to why she only used the smith machine to squat and why only to parallel???? everything i read says get off the smith and ATF squats....just curious
 
Her back limits any further depth beyond parallel, esp on a smith machine.

The reason we use the smith machine is because I can load her legs more than with a bar. She can squat 225 x 8 with the bar vs 385 x 8 on the smith, same depth. What I found was that her legs and glutes grew better using the smith probably because she can handle more weight. At some point we may go back to the bar. With enough work I know I can get her squats up, its a form/balance issue. Currently the goal is to get her legs up as quickly as possible so I went back to the smith.

I use what works best for the individual. Some of my clients use the bar.

W6
 
wilson6

AWESOME! I can't believe she did not use any type of thermos, clen, T3! and only 30-40min of cardio?????? Maybe I'll cut my cardio and look that good!
Can you tell me the theory behind the 3high carb days/2lo? I've heard going 2-3days of low/and 1 high. This might be something I'd like to try. How is this different?
What are the cues of when you cut/add fat and carbs?(you mentioned adding carbs at the RIGHT time?)
I really can't believe that body was built with cherry pie filling!
 
She can't handle EPH or caffeine. Meth........LOL

She did use one of those non-EPH thermo's, but I think those are a waste of money. Others that have tried them said they did nothing.

W6
 
That seems to work about the best. More than 2 days of low carbs and I find clients going flat and having problems lifting heavy. The other way to do this is to schedule your carb days around the heavy lifting days. On light days or cardio only days, keep the carbs low (40-60 g). Sometimes a 2 on, 2 off works as well. Also depends on how you define high carbs, but usually about 130 - 150 g for women, unless you are working a very labor intensive job.

The one client I worked with had to cut 1000 calories a day out when she went from a physically demanding job to a desk job and had to cut back carbs as well.

Email me and I'll send you a table attachment that one of my clients used a couple of years ago preparing for a show. It is based on a 5 day a week workout program, each bodypart once per week, heavy everyother.

There is considerable variation from person to person. Also depends on lifting intensity, cardio, AAS, thermogenics, and most importantly, genetics. That's why it still comes down to what works for you.

I gauge when to add carbs based on looks and performance. You cannot lift heavy without muscle glycogen and blood glucose. I don't care how much fat is in the diet, fat cannot be used for high intensity exercise and cannot be turned into glucose per se, and only so much protein can be turned into glucose. If you can't lift heavy up until 2 weeks out from the show, you're going to lose more muscle than you would otherwise from dieting alone.

The clients I work with have full-time jobs. They have to be sharp at work. Running around in a bitchy ketogenic daze is not an option, nor do I think it is necessary.

There are those that choose to suffer and there are those that see the light, but it seems that most still choose to suffer.

W6
 
Sorry WarLobo, Wilson6 is MY long lost brother, not yours. He pulls me up when I give dodgy advice, and he offers very solid advice to others. On top of that he recognizes the importance of functioning well in all aspects of life, and coaches his clients accordingly. All I need now from my BRO is for him to relocate down to my peaceful neck of the woods! Dreams are free....
 
W6, could you send me the attachment table too? I tried to find your e-mail on your profile but it says you don't want any private e-mails and you don't have the pm facility.

Thanks.
 
Hi again,

I am going to move towards a similar pre-contest plan, I am at about 18-19% bf at the moment, 140lbs 5'4". So I am aiming for 30 mins cardio ED and a 4 day training split. Diet is cleaning up and I am starting to rotate carbs. I do like one or two drinks in an evening - will this affect my progress much?
 
wilson...

hey w6, i need some help. Ive had no changes in the last few weeks. Im trying to lean up..without much luck. Ive my diet is clean, im doing weights 3-4 times p/w, cardio 30-40mins at least 4 times p/w (powerwalking - usually after weights session) and taking hydroxycut - but still hardly any change.
Ive started to limit my carbs to only my post-workout meal which is my first meal of the day - as i train first thing in the morning.
what else can I do..its getting really discouraging.
I want to look lean..not like a bodybuilder..ne suggestions plz?:(
u can email me direct if u want
 
manny78 said:
still not answering my question.....
Click to expand...

I'm sure they consisted of winstrol, primo, Clen, Anavar to say the least.....she looks great...for bodybuilding purposes....but um...for me, too much..i like soft muscles on girls....:D
 
str8cubano said:


I'm sure they consisted of winstrol, primo, Clen, Anavar to say the least.....she looks great...for bodybuilding purposes....but um...for me, too much..i like soft muscles on girls....:D
Click to expand...

woops...didn't see the question was answered...
 
str8cubano said:


I'm sure they consisted of winstrol, primo, Clen, Anavar to say the least.....she looks great...for bodybuilding purposes....but um...for me, too much..i like soft muscles on girls....:D
Click to expand...

I am sure she is soft, but nicely firm ;) That pic was the day after her show, so she was ripped to the max.
 
Just curious

Wilson,

I was very impressed by the pics of your client (the term "hot flash" comes to mind LOL), but I thought the pics looked familiar.

I saw them again browsing one of the BB sites, and my question is: since this lady lives in Ohio, and your profile says you live in Montana, how were you able to train her? Are your arms that long that you can spot her? LOL

Just wondering how you trained her, logistically speaking.
 
wilson..

i noticed in this diet, she has quite high fat - 70-90g i think it was. You have told me to keep my fat low and rotate carbs...which is what im doing..but wondering if 30-40g fat is enough? my weight is around 106pounds


by the way..love leg w/out..trying it this week :D
 
We cut that down as the show drew nearer.

That was the original diet she was on. I suggested she cut the fat (in this case flax) back. I think total fat intake was around 30 - 50 g per day, and for the Nationals recently if I remember correctly.

W6
 
Give her my number! No seriously... that shows an unbelieavable amount of dedication, you should both be proud. If you ever start flying around to train I'll have you train me for sure. Very impressive.
 
wilson...

i was wondering what happens after a cutting diet..i am concerned i will just put on fat if i eat more during winter months.
i used to be 136pounds..no muscle, just a blob..so i am concerned that i will put the weight back on after cutting..how do you change a diet so that your fat% doesnt change too dramatically?
 
The only thing you really need to change to uncut the diet is add more calories. When you're weight stable, then that is the break even point. If you start to pork up, then back off the calories. Don't make it so complex.

W6
 
thats kewl..its just that ive never done it before.
would u recommend to bump up cals from carbs, pro or fat..or a little of all?
 
Carbs and protein. Why add fat, you'll make enough on your own if you eat too many calories and it's not going to help anabolism or glycogen recovery.

W6
 
Ironbuilt asked a very cogent question and got a cop-out answer. How about a second try, wilson?

Fantastic development. A testament to the power of AAS.


Be careful Aurelius....
 
W6,

Are you still offering that table attachment that one of your clients used for preparing for a show?

I'd love to take a look.
Could you please e-mail it to me?

Please and thank you?
 
"Fantastic development. A testament to the power of AAS."

How about a testament to the power of proper training and diet. Last time I checked, those factors played a far bigger role than AAS in producing outstanding physiques.

BTW aurelius, if you want this thread to remain here, quit asking personal questions. That's not what this board is about, have some respect for the privacy of its members.

W6
 
wilson6 said:
"Fantastic development. A testament to the power of AAS."

How about a testament to the power of proper training and diet. Last time I checked, those factors played a far bigger role than AAS in producing outstanding physiques.
W6
Click to expand...

while i agree training and diet are important, i hope youre not insinuating that a normal untrained female is going to from 95 lbs to a near 400lb squat(be it smith machine or not) and have a physique like your client's WITHOUT drugs. i mean not to question your masterful training skills, but i think its clear the reason for her physique is 80% GENETICS AND AAS. you could train 100 other girls exactly the same way you trained her without AAS or even WITH AAS and lesser GENETICS, how many do you think would win the overall at any contest?
i respect the work SHE puts into it. but it seems like YOU are trying to take credit for it, when you are only responsible for showing her HOW to train and telling her HOW to eat. seems to me she did all the work, showed up with the genetics and got her own AAS...so really how much did you have to do with it? lol.
 
Methinks you've got it backwards NPC. I would say 80% diet/training and 20% everything else. If you took that women's identical twin sister and sat her on a couch and fed her pizza and Bud for life without any weight training , you would have a very different physique. AAS also has no impact on the proportion/length of limbs:torso, or where your muscle bellies sit, or many other "genetic" factors. Between genetics/training and diet I think you have over 90% of what you need to get to national level. AAS is just icing on the cake. Geesh, the number of fat, trollish looking juice heads at my gym is amazing. Sucky genetics, sucky diets and half hearted training combined with lots of AAS makes for a truly ugly body IMHO.
 
"but it seems like YOU are trying to take credit for it"

I don't take credit for shit and anyone that I train will tell you that. I simply spot my clients, watch their form, make sure their symmetry is there, help them with common sense dieting issues and try to keep them balanced mentally. I don't deal with the drug end, period. What someone does is up to them and what they tell me is up to them. I simply share what I hear because that's the only way anyone is going to learn.

This post is here to share some knowledge and experience and it ends up like most posts, another fucking steroid circus. Some of you just can't read between the lines and just don't fucking get it. What a shame.

Now I understand why some of the national and pro ladies never bother to post anything.

W6
 
MS....so true...so very true!

why is it that most guys just don't seem to get it that diet/training/cardio is 80-90% of having a great physique and that AS simply helps you with plateaus, recovery and gives ya that extra edge....

my gym too...is full of fat, lumpy bodies with no definition.....

my trainer and I have worked so damn hard....and all i get is "What are you on???"

they won't eat clean, tweak diet as body comp changes, do any cardio, and sure as hell not at 4:30 am on empty stomach....and as for training form.....i just bite my tongue all the time....

if juice was all ya needed....everybody would look great!
 
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