- 2010 INBF Natural Atlantic Coast; did not place.
What is your background, and how did you get started in Figure competitions?
I had been training since I was 20 in hopes of finding success as a personal trainer/fitness model. I had always wanted to compete but I suffer with stage fright. I had a lot of people at the gym telling me to at least give it a try so I did.
What is your training philosophy?
I know where my weaknesses and strengths are. I have to lift heavier in my upper body (primarily traps, shoulders, upper back and rear delts) because I am narrow in that area. It is easy for me to build the muscle but I have to fight hard to keep it. I gain weight when I workout, because I am a naturally small built woman with long limbs and a short torso. Some people gain weight when they DO NOT work out; I LOSE weight when I don’t.
My lower body is a little tougher. I am trying to get more definition in my legs. Lifting heavier makes them too big and throws my proportions off, so instead I alternate with heavy days for mass, and moderate weight days for definition. I hate basic cardio..bleh…I don’t do as much cardio in the offseason because I am trying to hold on to that precious muscle, and I have learned that for contest prep, 45 minutes of cardio makes my muscles look flat. I will instead do Tae Bo three days a week separately from my weight training because it is such an intense workout.
What workout works best for you?
- Monday - Shoulder presses, shoulder flyes, abs and rear delts. 4 sets x 8-10 for all. Rest 45 seconds in between sets using a heavy weight and for mass and definition.
- Tuesday - Squats, leg press, hanging leg raises for abs in between leg exercises. 6X12-15 for legs/4X25 for abs. Increase weight with each set; rest for 45 secs between sets for building definition, 1 minute for building mass.
- Wednesday - Lat pulldowns, T-Bar rows, one arm rows, assisted pullups...6X 8-10 for all. Heavy, heavy, heavy, rest 1 minute between sets and squeeze that muscle.
- Thursday - Abs, hamstring curls, leg extensions...9X12-15 for abs/4X8-10 on legs. Use a heavier weight with three sets of abs, lighter with the next three and no weight with the last set. Heavy weight on leg extensions to increase the muscle size and shape.
- Friday - Chest presses, chest flyes (dumbbell and cable), push ups...6X8-10 Heavy, heavy, heavy...use machines as well as dumbbells.
- Saturday - Bicep Curls, tricep kickbacks...10x10 (German volume training). Use a light weight; rest 30 secs between sets. do this on a different bodypart once a week to avoid overtraining.
- Sunday - OFF.
What are your 3 favorite exercises?
Any other info you would like to add about training?
You have to do what works with your body and what is unique to your needs. Someone else’s workout may not work for you as it does for them. We all have bodyparts that respond faster/slower than others and we cannot get discouraged when we don’t see the results that we feel should happen instantly.
What is your philosophy on nutrition?
Nutrition also should be tailored to our unique chemistry and also does wonders for our health in conjunction with exercise.
Give us a typical day in your diet (off season):
Give us a typical day in your diet (Contest Prep):
½ cup of oatmeal or egg whites, shake after workout, chicken or fish with veggies for lunch and the same for dinner. That is an area that I still need to adjust.
What are your favorite meals and foods?
Chicken, top sirloin, sweet potatoes (they are NOT the same as yams, do not be fooled), all types of green veggies. Boring, I know.
Favorite cheat food?
Pizza, Caesar salads, hot wings.
Any other info you would like to add about diet and nutrition?
It’s always good to find someone to work with you on your individualized needs and income for nutrition in regards to contest prep. It’s definitely a science!
What supplement(s) do you use that give you great results? How do you use them?
- Arson fat burner; great for energy and also has a diuretic.
- Taraxatone diuretic; gives me the best results for photo shoots.
- Vitamin B2; great for metabolism and also eases migraines.
Advice For Others
What are the 3 best tips you'd give to women thinking about competing in Figure?
Make sure it’s cost effective; competing is not cheap. Practice your quarter turns, don’t get discouraged if you don’t place in your first show. Make new friends and learn from it.
What’s your best tip for looking your best on competition day?
Don’t look at the other women wishing you had what they have. Focus on the beauty that is unique to you. You look your best when you are confident.
What shows have you got coming up, where can we see you compete?
It may be a while before I compete again.
What would you like to achieve in your Figure career?
Maybe place well in at least one show and be featured in a magazine. I have a great story to share.
Saryn Muldrow and Roneique Banks.
How Can People Contact You?
email@example.com; email me anytime!