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 one of my trainee's photos
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| Author | Topic: one of my trainee's photos | ||
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Amateur Bodybuilder 
Posts: 223 |
Let's see what happens here, first time at posting photos. If this works, then there should be a couple of photos (contest shape) of one of my trainee's. She used the workout program (one week heavy, one week light; each body part once per week, including abs (15 min a week) to get ready for this show)) that I have been describing. F1     | ||
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Moderator 
Posts: 2345 |
Hoooooooooooooly Moly! Aj Caramba! (Sp?...you get the idea) Ummmmmmm, I should go and bury my head in shame. Jeeze-Louise! What were her stats when she began training for the comp and at time of show? (Height, weight, bf%) How did she place? What did she cycle w/? How many comps had she done? OK, OK....I'll come up for air now. ------------------ | ||
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Moderator
Posts: 2032 |
There, you see, this training style just does not work.... if you want to be small :P VERY impressive. Some stats please! (and great pose... you can see the calf) ------------------ Lobo | ||
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Cool Novice 
Posts: 22 |
Her physique is awesome! Was her contest a national level one or is she just starting out? You can give me diet and workout advice anytime. I need to increase my 21 inch quads (they shrink when I lose bodyfat) and my so-so calves(15). I work legs/hamstrings once a week, calves twice. I'll be MORE than happy to give you more info if you need it | ||
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Elite Bodybuilder 
Posts: 1194 |
Awesome F1!! She has obviously worked hard - she is beautiful - btw my wide grip pulldowns increased this week. woohoo! | ||
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Pro Bodybuilder 
Posts: 408 |
Good Lord! Did you say how she finished? | ||
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Cool Novice
Posts: 23 |
yeah... please post more info on her! I'm very interested. She looks wonderful! Congrats!  I'm very VERY impressed! AJ | ||
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Pro Bodybuilder
Posts: 568 |
Tell me she is short too! Excellent symetry! | ||
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Pro Bodybuilder
Posts: 551 |
Daaaaammmnnn! You do good work. Of coarse so does she. Very nice. Ya, how did she place? ------------------ | ||
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Amateur Bodybuilder
Posts: 277 |
Beautifull legs!!! Great calves!! | ||
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Amateur Bodybuilder
Posts: 234 |
C'mon F1!! The masses await your reply! She looks incredible. I'd like to know both in season and precontest stats including best lifts. Inquiring minds want to know!! WW | ||
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Cool Novice
Posts: 12 |
totally awesome,,,,I neeeed that kinda body,,,Im off to the gym,,.,,,wee need stats on diet,,, supplements ,,,etc ,,etc///,,,love this sight. thanks ultragainz for hooking me up.... musclelady47 | ||
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Amateur Bodybuilder
Posts: 223 |
Here's the info on the competitor. Sorry, was out of town past couple of days. Competition Off-Season Height 5'5" Has been training for over 10 years. Competed for the past 5 years. Won the last 2 national qualifiers. Will probably do the Nationals next year, perhaps the following year. Would like to increase arm size another inch to balance out the physique. Otherwise, overall size is about right for what is acceptable these days, perhaps 1-2% leaner as well. Diet precontest 12 weeks 1900-2300 kcal per day (desk job) Workouts as I have described previously. Each bodypart once per week, heavy every other week. Workout duration 25-35 minutes on light days and 45-75 minutes on heavy days. Off-season cardio, 30 min 3x/wk. Precontest cardio 45 min 2x per day, 5 d/wk. No cardio day before or day of heavy legs. Cardio intensity is low to moderate (heart rate about 120 - 130 BPM). Supplements: Creatine, glutamine, Ripped Fuel, protein powder and bars and multi-vitamin/mineral. Other stuff: Don't know and I don't ask, but I'll comment on this issue in another thread based on what I'm told by other national level competitors. F1 | ||
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Elite Bodybuilder
Posts: 1194 |
Thanks F1! Great info on diet. How depressing that I have the same leg measurements and I sure as hell don't look like that!! Damn stubborn fat...of course I haven't been at this for 10yrs either.  Has she always been naturally lean and muscular? 14% bf is the lowest I've been able to get myself (so far)...I'm always impressed by the gals that maintain that even though its not really low. How did she get into training? | ||
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Moderator
Posts: 2032 |
Good eye F1, "Would like to increase arm size another inch to balance out the physique. " That was going to be about my only comment on her... other than show me the back! Have you had any concerns of the breasts covering the pecs? Hey! Guess who just came in and is standing over my shoulder!?!? Glycerin! I like this level of BF, not to shreadded, muscle bellies full, and still has a feminine quality. (although can't see the face) Skin tone also looks healthy - which excessive roids can affect, and is becoming a more importaint aspect for women in the judging (at least today ) Symmetry is excellent, nice wide lat development (full shoulders also help this) with a quality taper to the waist. Leg seperation is evident being able to see the major groups.... she MAY need to think about adding a touch more mass as her wide upper body is very powerfull with a pronounced taper. But don't go over board... fine line here. And will need more mass on her arms. From what I can see, the upper body will determin her overall balance. I would very much like to see the back. Me again Glycerin has recommended you put up a back shot.... and I need not remind you she is prego and any recommendations should be considered a top priority Late Lobo & Glycerin [This message has been edited by WarLobo (edited January 01, 2001).] | ||
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Amateur Bodybuilder
Posts: 223 |
Lobo: Here are the back shots. Couldn't find one from the most recent (1+ year ago) show which were the photos I posted above. However, here are some from 2-3 years ago. This one (the outdoor shot) is from (I think) 3+ years ago. She competed at about 143 at that time. Her back looks about the same, just thicker now. This next shot is from 2+ years ago. Probably about 147 contest weight. Again, somewhat thicker now. We are working on the arms. They have been tough to bring up. Seems like the exercises that work well for her bother either her back or elbows. But, they are slowly growing. Just trying to refine the rest. She had problems with her back that kept her away from heavy lifting for about a year, but not away from heavy eating so she is up around 22% right now and dieting. This has been a problem with a couple of my women BB clients. When the pictured BB began training with me in late 1994, she weighed 133 lbs at 21% body fat. How much size they want to put on is up to them, I just try to bring symmetry to the physique and get things balanced. Some of my clients come to me and have seriously neglected some bodyparts, mostly legs but often neglected in order to fit into anoretic clothing. For other's it just genetic like new@gettinbig's stubborn hamstrings. This stuff is hard to fix, then it drives me nuts when I fix things and they get stressed when their pants don't fit and/or their boots don't fit over the calves or they have to buy new bras or the arm holes in the dresses are too small or their traps show with evening dresses, etc. But that's why they pay me, to tell them to find a tailor. F1 | ||
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Novice 
Posts: 8 |
good grief.....she looks damn good | ||
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Elite Bodybuilder
Posts: 1194 |
Awesome...love the back shots...Glycerins right about her skin too...its looks terrific. (Didn't notice that before) | ||
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Moderator
Posts: 2032 |
This is Glycerin...Just saw the back shots and they look very good. Can definitely see improvement from one year to the next. Really my only comment for future improvement (which may have already occurred since the photos are a little old) is a little tighter through the glutes. Everything else looks great to me. She's got good hamstring development. If the glutes were a little tighter I think the hamstring tie-in would be more obvious. But sometimes the tie-ins are more obvious from a side shot rather than the back. The calf dev. is good too--a typically lagging bodypart even tho. I could tell from the front shots that it wasn't. I was really curious about her rear delts but they're well defined (sometimes a missing body part) as well as the rest of the back muscles. All these things I've mentioned are what you might want to call "nit-picking" but sometimes if the competition is really tough it comes down to the smallest of details. Best of luck (but we know it's hard work, not luck) to you in the new year. Glycerin | ||
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Novice
Posts: 8 |
you may not want to reveal your secret formula, but what is her cycle experience and what gear does SHE prefer? | ||
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Elite Bodybuilder
Posts: 1402 |
Very Very Nice-----you know a lot of hard work went into that physique! Excellent calves---great skin too! | ||
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Amateur Bodybuilder
Posts: 117 |
Firstly yes she has a great body. Secondly for anyone who wants to know how much gear is used in competition bodybuilding - the answer is a shit load, no matter whether you are male or female. The average competition drugs bill for a national level female competitor is between $5,000 - $10,000, for a male it is about $10,000 - $15,000. The thing you have to remember is it takes years to build up your receptor sites and tolerance to the drugs that are been used. | ||
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Amateur Bodybuilder
Posts: 223 |
Listen everyone. Please don't ask me about cycles for anyone I either mention or picture on this board. Generally the closer I am to someone, the LESS I want to know. I usually discuss things only if they want to and it's more for my information (as I lecture on this topic) than it is for theirs. They get all the info they need from the boards and their sources. I have to walk a fine line with this . Even though it is not illegal to discuss the medical facts, some people that I interact with on a business or professional level would be uncomfortable just because I post info on this board and I don't want a negative image in my professional world because of it, thus I try to be conservative in terms of what I post, and I only remember what AAS subjects use in general terms, never by name. Thanks, F1 | ||
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Pro Bodybuilder
Posts: 563 |
F1- That's the physique I'm working towards. I just don't have the petite genetics. ..hmmm, 180# eh? glad I bought some bigger pants. ------------------ | ||
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Amateur Bodybuilder
Posts: 60 |
F1 - She looks fantastic. Needed to revamp my workouts and had no idea what I was going to try next. Had not seen much progress with this last program I tried. Was very disappointed but this looks very promising. Will give this program a try for the next 8 weeks. Does this look OK or do I need to take days off? Monday - Chest - Cardio 30 mins Your help and comments are appreciated. I'm 5'2", 130lbs and 15% b/f. Again, Thank you ------------------ | ||
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Amateur Bodybuilder
Posts: 223 |
The routine she uses is as follows: Week 1 Sunday = heavy legs Week 2 Sunday = light legs Cardio 3x/wk whenever, but never before a heavy day or after heavy legs. Remember the light days last 30 min tops. Heavy days 45 - 75 min. Never more. The only reason to be in the gym is to get out of the gym. F1 | ||
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Amateur Bodybuilder
Posts: 60 |
F1- Thank you for responding so quickly. I Am excited about begining this program. Will definitely try this out and let you know my progress. Will take before pictures tonight and begin on Sunday. Thanks again. ------------------ | ||
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Novice
Posts: 7 |
I'm 5'4" and 140lbs @ 20% bodyfat. I have gone slightly over my offseason bf% due to injury too. How long do you think it would take to get my bf under 10% for my next competition? | ||
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Cool Novice
Posts: 12 |
Thanks F1 ,,,,I'm glad you posted all stats and routine...I am real close to this girl in size ,,,im taller...but weight is about same...so glad i could look like this,,, me having great genetics.(dad was B/B lots of trophys. great shots...keep up the good work,,,need a P/T like you for myself... Musclelady | ||
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Amateur Bodybuilder
Posts: 223 |
My rule of thumb is no more than 1 - 1 1/2 lbs every 2 weeks, with 80% being fat. Clearly if you are natural the process will be slower and you will lose far more muscle per pound fat lost. If you are on a cycle, the fat loss, where the fat is lost from, and the quantity of muscle you maintain will be different. That's just the way it is. Also, keep lifting heavy until about 3 weeks from the show. The light weight, high rep approach for precontest weight loss is bullshit. You will lose more muscle and slow your metabolism more than you would if you kept lifting heavy. If you want to burn fat, do low intensity cardio, use the weights to preserve the muscle. However, you really have to be careful about form when you're dieting. I say heavy in a relative sense. Clearly there will be strength loss, push within your limits, but not beyond or you will open yourself up to injury. F1 | ||
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Moderator
Posts: 1514 |
Holy shite I am not one to drool but i am sorry that is so damn attractive, i wish i could meet a female bb i would be in heaven ------------------ |
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posted December 30, 2000 08:36 AM
