My NPC Bikini Competition Challenge

Arnold Bikini Prep Update

noreply@blogger.com (Anonymous) — Mon, 24 Feb 2014 18:54:00 +0000

Hello all! Just wanted to inform my friends and family Im not stepping in the stage this upcoming week as I have not reached the conditions I desire to attain to compete on stage. After chatting with friends, my coaches, etc. I thought about what I really want to present on stage in both mind and body. You all are the best and I have never been closer to where I want to be as a human being. I am gaining so much in contest preparation. You know what they say, if you don't succeed... :)

Adriannie Stephanie

Quotivation!

noreply@blogger.com (Anonymous) — Fri, 31 Jan 2014 01:31:00 +0000

At times when I'm feeling particularly down or demotivated I often turn to quotivation for a pick me up. I just wanted to share quotes that particularly moved me and remind me to keep persisting. Hope you like them too! Feel free to add on any additional ones to my facebook page or post a blog comment.

STRIVING FOR YOUR BEST
"I live life with purpose to be my absolute best at everything I do. That, to me, is what success is at every level." - Kai Green

YOU DO YOU
"No one but you knows how hard you work, how many hours you put in behind the scenes, so rely on yourself for approval, not the outside world." -Unknown

"Not everyone will understand your journey. That's fine. Its not their journey to make sense of. It's yours."

"If your dreams don't scare you, they aren't big enough."

OBSTACLES

"You can either allow the obstacles in your life to be the excuse for your failure or make them the reason behind your success."

VISION

“The first step toward creating an improved future is developing the ability to envision it. VISION will ignite the fire of passion that fuels our commitment to do WHATEVER IT TAKES to achieve excellence. Only VISION allows us to transform dreams of greatness into the reality of achievement through human action. VISION has no boundaries and knows no limits. Our VISION is what we become in life. ”
― Tony Dungy

"I think, therefore I am." -Descartes

“The most beautiful thing we can experience is the mysterious. It is the source of all true art and all science. He to whom this emotion is a stranger, who can no longer pause to wonder and stand rapt in awe, is as good as dead: his eyes are closed.”
― Albert Einstein

“Nothing is more imminent than the impossible . . . what we must always foresee is the unforeseen.”
― Victor Hugo, Les Miserables

BE AN INSPIRATION

“Every child needs a champion.”
― Hillary Rodham Clinton

Choosing Your First Bodybuilding Show

noreply@blogger.com (Anonymous) — Fri, 24 Jan 2014 05:03:00 +0000

**Many thanks to friend Josh Burt for his contribution to this post*

Do you want to compete in Bodybuilding so don't know how to go about choosing a show? This post was written for you in mind :) Here are the key factors to account for:

CURRENT STATE OF YOUR PHYSIQUE

Across the board, all coaches I spoke with asked to see initial front, back, side, and abdominal pictures. They will also want your height, weight, and body fat percentage results. I prefer the 9-point caliper testing with the same test administrator under the same conditions. A good coach will have knowledge of where and when to get you started. See my second post for more details on this! Especially if this is your first show, you want some cushion timing to adjust to the new prep. Most competitors prep 12-16 weeks from what I have read so far.

COSTS OF COMPETING

No joke, bodybuilding can be expensive. For almost all competitors there is the cost of specialized food, personal trainers, coaches, transportation, tanning, posing classes, competition federation membership, and entry fees. Women have the added expense of heels, designer suits, hair, and make-up. In a nutshell, this is not the cheapest sport to compete in so check your bank account before filling out that show entry form.

DO YOU HAVE A COACH?

I personally highly recommend a coach that has experience competing, knowledge of the sport, and a sound nutritional/training philosophy. (Of course the last criterion is up for debate). Aim to get a coach with judging experience that you feel communicates well and you feel comfortable with. If you don't have this first, I highly recommend reconsidering starting show prep.

*WHAT DOES THE COMPETITION MEAN TO YOU*

You will need more direction and focus now than ever. Consider why you want to compete. To better yourself in some way? Win the attention of that certain person? Hit a personal goal? Become a professional bodybuilder? Personally, my drive stems from being the best me and living out the character-based principles I have set for myself. Bodybuilding has made me more punctual, dependable, agile, interdependent, free-spirited, and competitive. I prepare compete with the goal of winning the trophy :). That's just my bodybuilding philosophy.

Now, take a look at that NPC calendar and start planning :)

Going Public: Strength Training

noreply@blogger.com (Anonymous) — Wed, 22 Jan 2014 05:08:00 +0000

A few people have inquired about my current workout program to date. It has been, once again, designed with my end competition aesthetic in mind so this program may not workout for you in particular.

The days for working particular body parts are not set, but rather I try to gauge my energy level, schedule, etc. to work it all in a day at a time.

A typical week might look like this:

Mon

Fasted AM Cardio :30-:60 min (stairs, cycling, swimming)

PM leg workout

Tues

Fasted AM Cardio :30-:60 min (stairs, cycling, swimming)
PM arms

Wed

Fasted AM Cardio :30-:60 min (stairs, cycling, swimming)
PM shoulder, abs workout

Thursday

Fasted AM Cardio :30-:60 min (stairs, cycling, swimming)
PM back workout

Friday

Fasted AM Cardio :30-:60 min (stairs, cycling, swimming)
PM back workout

Sat

Fasted AM Cardio :30-:60 min (stairs, cycling, swimming)
PM chest workout, abs

Sun - REST

The leg days are of particular importance because the lower body is of prime importance in the bikini division. I know my quads are well developed but my glutes and hamstrings and much less so. Hence the lower reps for the exercises that aim to create muscle in those areas. A sample leg day might look like:

Leg press 4x25reps
Jump squats 4x15
Lunges 4x30
Squats 4x15
Leg extension 3x25 1x50
Frog jumps 4x15
Glute bridge 4x15

leg abductor 20 X 4 sets

leg adductor 20 X 4 sets

For overall fitness and a starting point for most fitness levels, I highly recommend Jaime Eason's Livefit Trainer. It's flexible, flesh, and straightforward. Try it out!

Link here: http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

Choosing Your Bodybuilding Coach

noreply@blogger.com (Anonymous) — Wed, 15 Jan 2014 15:17:00 +0000

Many friends have asked me "Where does one find a bodybuilding coach?" I'm sure some have done it through word of mouth, at their local gym, or through search engines. I wanted to share exactly how I found my coaches.

I first started by looking at perhaps most of the most obvious of places - an NPC show schedule. Found here: http://npcnewsonline.com. On it was the committee's complete list of competitions throughout the nation. I eyed coaches at locations close to home (Florida) so that I could work individually with my coach during academic breaks and compete locally.

To my pleasant surprise the promoters and contacts for these competitive events are listed on the same page so I simply picked up the phone and started calling numbers and asking around. I spoke with coaches who discussed their training philosophy, personal competitive experience, training track record, availability, etc.

After some time I decided on my two fabulous coaches, Chris and Allison. This married couple has over 20 years of experience as competitors and coaches and train bodybuilders and non-bodybuilders alike. Not to mention both are NPC judges and bodybuilding event promoters. The Eaddys train bodybuilding athletes and others full-time in central Florida. I've found they are incredibly detail oriented, supportive, kind, and constructive. The couple's simplistic but effective nutrition plan is exactly what I need to be on point to compete. Also, their adjustments to my training and posing have allowed me to overcome the training/knowledge wall I recently hit. My body has responded so much better to my workouts since! I also can finally pose now!

Here are my coaches on the stage :). To find out more about the Eaddys you can visit their website here: http://www.teameaddy.com/index.html

Chris Eaddy

Allison Eaddy

I can't stress asking around enough, doing your research and doing it early! Off to work, friends! Oh, and as for the progress picks they'll have to wait. The photos are looking better but I think I deserve a grand final reveal :).

-Adriannie

MAKING PROGRESS IN POSING

noreply@blogger.com (Anonymous) — Fri, 10 Jan 2014 04:51:00 +0000

~ Dear all, my apologies for the unannounced hiatus on my posts. Focusing on the culmination of my crashed computer, getting a bit disorganized, and focusing on family stuff got me a bit distracted but I'm back on the grind :).~

I have begun posing lessons with my bikini coaches, which I was so excited for! Posing in bikini, in comparison to the other bodybuilding categories, differs in that flexing is minimal. My coaches, who are both NPC judges and bodybuilding promoters, advised me that the only pose requiring flexing is the back pose. So, for the most part, focus is on posture, gracefulness, and "personality." The latter is a form of stage presentation on the part of the competitor unique to herself.

The biggest challenge I have noticed so far in posing is establishing bodily self awareness. As a bodybuilding competitor your job is to present the best physique possible while appeasing the aesthetic tastes of the judges. A competitor must know his or her best angles to flatter the final package he or she might bring on stage while manipulating perspective, lighting, etc.

My second biggest challenge with posing has to be the discomfort of being critiqued with so little clothing on. It is a foreign feeling having professionals in a world of incredibly athletic, toned people chime in on the areas to improve on your physique. However, all the comments have been incredibly constructive and seeing my weak points in the mirror motivates me to get on that stair stepper in the morning to get even closer to my goal.

To practice, my coaches ask that I practice 15 minutes every day. This serves both to help with my balance (I don't wear heels often) and comfort on the stage. I use the time to imagine what it would feel like to be in the competition mindset. "A quarter turn to the right," I can hear the judges say on the microphone. I imagine my fellow competitors, the chitchat backstage, and knowing my work in the gym is done and all that is left to do is in front of the judges. I will have the feeling of accomplishment knowing my consistency, integrity, dedication, and passion have all brought me to that point.

At every session I feel as if I'm learning a choreographed dance. At this moment, I feel my movements feel a bit choppy and mechanical, but I know with practice they will become more natural and lithe. I am learning that the best bet in bikini is to master the posing to convey confidence, gracefulness, and of course, best flatter the physique presented. On that note, off to bed to prep for an AM cardio session.

More on NPC Bikini Posing with my girl, India Paulino

Be Positive. Be Mindful. Be Persistent.

~Adriannie~

Going Public: Competition Nutrition - Part II

noreply@blogger.com (Anonymous) — Tue, 17 Dec 2013 14:00:00 +0000

Personally, I feel the main obstacle between me and achieving my goal physique is in the issue of food intake. Poor nutrition has taken its toll on my mental, physical, and even spiritual health in the past so I intend on mastering this aspect of my life. I am getting better daily and improving my food quality and variety daily while eating the amounts necessary to achieve my goal weight. However, I feel we can all attest to the sometimes almost overwhelming desire we might feel to eat. Boy did I feel that this past week! I am learning that eating for health and controlling food intake is absolutely possible, though I am still working out the kinks in my strategy. Check out my food diary to see how I've been doing!

CURRENT MEAL GUIDELINES

Meal #1: 1 serving protein, 1 serving carbs

Meal #2-5: 1 serving protein, 1 serving carbs

Meal #6: 1 serving protein, 1/2oz almonds, no carbs

Unlimited vegetables (mostly non-starchy) & leafy greens

Broccoli / Cauliflower
Mushrooms
Asparagus
Green Beans
Bell Peppers
Celery
Zucchini
Cucumber
Squash
Dark Greens - Leafy
etc...

Proteins

4oz Chicken Breast
4oz Turkey Breast
4oz Lean Ground Turkey Breast
5oz white fish
5oz Tuna
4oz Lean Ground Beef
4oz Venison
4 Egg Whites and 1 whole egg
4oz Filet Mignon
4oz NY strip
30g whey/Casein protein shake
1 cup: Greek yogurt, Cottage Cheese, skim milk

Carbs

4oz baked Potato
4oz sweet Potato
1/2c oatmeal
1/2c steamed white/brown rice
4oz quinoa cooked
fruits (pre/post workout only)

Healthy Fats (1-2T/day)

coconut
canola
olive

Allowed Condiments, Etc.

salt-based sauces
lemon juices
vinegars
stevia, splenda
hot sauces
pretty much anything low kcal

SUPPLEMENTS

EFA’s (essential fatty acids) 1000mg three times per day
CLA’s 4000mg at bedtime
BCAA’s serving AM/ PM or postworkout
2000mg vit C per day
800IU vit E per day
2 multivitamins per day
5g glutamine AM/PM or postworkout

This might appear limited but its important to note these foods have proven incredibly effective for bodybuilding competitors historically and have worked for the clients of my coaches. My eating in centered primarily around sustaining my muscle while fueling my workouts and cutting fat.

CREATING MY WEEKLY MENU
I have learned over the past few months some awesome recipes that will fit perfectly into these dietary guidelines with a bit of tweaking. Here are a few I found, but there are definitely more that I'll think up before my Sunday meal prep.

Jaime Eason's Turkey Muffins
http://www.bodybuilding.com/fun/video-jamie-eason-turkey-meatloaf-muffins.htm

Loaded Turkey burgers
http://www.fitnessrxwomen.com/nutrition/recipes/low-calorie-summer-recipes/

Pumpkin Protein Pancakes
http://www.fitnessrxwomen.com/nutrition/recipes/allis-slim-pickins/low-carb-strawberry-roll-ups/

Ratatouille
http://www.foodnetwork.com/recipes/the-essence-of-emeril/ratatouille-recipe/index.html

Sweet Potato Strudel
http://www.fitnessrxwomen.com/nutrition/recipes/allis-slim-pickins/sweet-potato-strudel/

Cauliflower Mash
http://www.pinterest.com/pin/38913984253754450/

Cinnamon Rasin Protein Bread
http://www.fitnessrxwomen.com/nutrition/recipes/allis-slim-pickins/gluten-free-cinna-raisin-protein-bread/

Pumpkin Fried Rice (sub soy for egg)
http://www.fitnessrxwomen.com/nutrition/recipes/allis-slim-pickins/pumpkin-fried-rice/

Veggie Loaf
http://www.fitnessrxwomen.com/nutrition/recipes/allis-slim-pickins/veggie-loaf-cake/

Surf N' Turf Kabobs
http://www.fitnessrxwomen.com/nutrition/recipes/allis-slim-pickins/surf-n-turf-kabobs/

MYFITNESSPAL

For greatest transparency, I made my MyfitnessPal progress public, which you can view here:

http://www.myfitnesspal.com/food/diary/adrianniestephp

I log all my workouts, food, and water intake on the site as well as notes to myself for improvement. Everything is as accurate as possible with the exception of the weight I inputed to allow me to create an account. I will be weighing myself during the last stages of prep to ensure the best monitoring of my progress for my purposes. I highly recommend the use of MFP for tracking workouts, nutrition, and notes on progress!

Going Public: Body Fat %, Nutrition, Workouts, and Photos - Part I

noreply@blogger.com (Anonymous) — Thu, 12 Dec 2013 22:46:00 +0000

BODY FAT % RESULTS: A HELPFUL TOOL IN BODYBUILDING

NOTE: I made a commitment to post on Tuesdays and Thursdays to the blog to keep it consistent. Please follow me as I document my journey on my upcoming competition prep! Note that my body fat %, nutrition, workouts, and progress photos will be made PUBLIC and VIEWABLE to all my followers for the best transparency of my preparation process. Please subscribe by inserting your email on the top right or by RSS feed.

USEFULNESS OF SKINFOLD BODY FAT TESTS
This type of body fat measurement can be particularly accurate if the technician is trained correctly and the caliper is of professional quality (1). Note that the results produced are an estimate based on the principle that the amount of subcutaneous fat is proportional to the total amount of body fat. This proportion will vary with age, sex, and ethnicity. Therefore, regression equations and population statistics are used to predict the total body fat from the testing results using programs such as the LWW Total Fitness Assessments Body fat Measuring Program. Consistency of tester and pressure exerted on the tissue have considerable impact on testing accuracy.

SKINFOLD BODY FAT TESTING: 13 WEEKS OUT
Here are the results of my latest 7-point body fat % test to give me my current body fat standing as analyzed using the LWW Total Fitness Assessments Body Fat Measuring Program.

PUTTING RESULTS IN CONTEXT
My measurements now indicate I am within "female athlete" body fat percentage according to the ACE, though the ranges vary by organization. This information was used by my bikini coaches to formulate a detailed diet and workout regimen that will get me in contest-ready shape. I hope to use these test results to track my progress in about 2 months and see how and where my fat stores have changed over the competition prep process.

Given my consistency with strength training, diet, and cardio, I am really pleased to see the results indicate I have put on significant muscle mass and leaned out since the beginning of competition training. My first test results gave me an estimate of 38%BF less than a year ago, so I am definitely headed in the right direction. However, I see that I have some fat stores around my lower body and hard work remains to be done. Typically, female bikini competitors step on the stage at 8.5-14% BF, just to put these numbers in perspective (2). This means there is more work to do so off to do some sprints... :)

(1) ACSM's Resources for the Personal Trainer, 4th Edition p.312-314

(2) http://www.muscleandbodymag.com/features/whats-the-deal-with-bikini-contests/

2013 NPC Nationals: Reflections

noreply@blogger.com (Anonymous) — Sun, 01 Dec 2013 19:30:00 +0000

This past Thanksgiving break has been the best yet! I attended NPC nationals with my sister Kim and what an experience it was. I got to see and meet an array of highly competitive NPC athletes from around the country and see them strut their stuff onstage. I even got to meet Ms. Arnold Bikini International champion, India Paulino, about advice she might have for a first time competitor.

Originally, I planned for this weekend to be my debut into the competition circuit, but I had a few hiccups along the way. Firstly, I had issues with my first bikini coach. In addition to communication problems via email and phone I felt she was unable to stand by the methods she had created for my plan. For example, there was ten days within the my training in which I had 700kcal to expend on fruits and veggies alone. I might add that I was doing about 1.5 hours of cardio and 45 min of circuit training on those days. When I asked the after about the reasoning behind the diet there was little explanation and as I pressed for future diets I got little response. In a nutshell, I felt that was the tone of our relationship as coach/client. Looking back I felt I required more time and attention from a coach as well as better planning and reliability.

Most importantly, I took my eyes of my goals and saw the challenges. As I missed my second weight loss milestone and had issues with my coach I chose to focus on the obstacles ahead of me rather than my mission. "What if I don't hit my goals? What if I am not working hard enough? Is this even possible anymore?" The aspect that I find is most difficult in competing is the continuous mental challenges you face daily. I am sure many competitors have thought the same thoughts, but the only way they made it was to continue despite that fact. Looking back I might have been able to get an alternative coach earlier and continued my progression more steadily. Though I learned that by focusing on the next step at hand and choosing to continue you will see progress. Thats precisely what I feel I'm doing now.

By far, the highlight of my bikini escapades this break was meeting my coaches, Chris and Allison. They were supporting two of their clients at NPC nationals and are incredibly involved with the athletes they train. I am hoping their insight as competitors, NPC judges, and years as bodybuilding coaches help me on my path. However, what is necessary from me is sticking to the diet and plan they taylor for me. It is up to me to make the choices necessary to succeed when I don't want to eat on plan, exercise, or do cardio. But I gotta restart somewhere....till next time!

Hanging with my bikini coaches, Chris and Allison

Ms. Arnold Bikini International Champion, India Paulino, and I

Overall Winners of Men's Physique