Prepping for a Figure Competition...It Doesn't Have to Be THAT Hard!

By Angela Doucette

Prepping for a figure contest will eat into your spare time and sometimes your mood (lol) but it doesn’t have to consume your whole life. I think there are just too many stories and articles out there about how competitors suffer so much that we start thinking we need to suffer to get the result we want. We all have lives outside competing, even pro’s do! If competing is ruining relationships, your career, or you are just depressed, you need to change the way you think, eat, and train!

I fell into this trap in the past; I would cut calories way back or do obscene amounts of cardio in the last few weeks before a show. I would be tired, weak, and miserable. This time around I had a 3 year old and 6 month old to think about. So, I changed my thinking. I decided to give myself a lot of time and take things slow. I also decided not to change things if they were already working. Like, why would I do 2 hours of cardio a day when 1 hour was giving good results? Also, why cut back calories if I could see I was obviously getting leaner. The other thing I changed was I shortened my time in the gym and stopped lifting really heavy. I used to dread squat day, thinking if I could not squat over 200lbs I would have no leg muscles. I would push myself so hard to make silly lifts just because I read somewhere that’s what someone else does. I learned to train in a way I really enjoy. Think of it, contest prep is about the prep, the whole journey, a new lifestyle, not about 5 minutes on stage.



The other half of the equation, and the hardest part, is food. I used to wait until certain times to eat and only eat what was planned out on a piece of paper. I use to fret over macronutrients and timing. My stomach would growl, I could not concentrate, and talk about mood swings! Having young kids I decide this wasn’t an option. Now I eat before I get hungry and am eating more a day than on any other diet in the past. I look at my food intake weekly instead of daily. If I am having a hard day (sick kids, bad mood, or whatever) I eat a little more that day. I don’t go pig out or anything but might eat an extra protein shake or have a steak instead of fish, or a little almond butter. We all have bad days. We also all have good days! If I know a special event is coming up I might just eat a little less on the days surrounding the occasion so I can still enjoy the meal everyone else is having. There is nothing worse than having to explain to others why you are eating stinky chicken out of a plastic container while they eat a tasty meal! I like food and parties, its part of our lives, so best to find a way to incorporate it all. Again this is supposed to be a healthy lifestyle not a show as a means to an end. It might take time to figure out what works for you but take the time and find it!

I would rather be 1 pound fatter on stage (it will not make a huge difference in the way you look or place anyway) than gain 30 pounds after the show, have no friends, and have to make up all the months I wasted obsessing over a show. So bottom line-train the way you love, diet in a way that works for you and works in your life or you are setting yourself up for failure in the long run.

What's the Secret to Dieting?

In preparation for the Nova Scotia Provincial Bodybuilding Championships, Cygen Athlete Steve Doucette is getting ripped. With so many years experience in contest prep, Steve has tried a lot of different diets. Check out this latest article to find out what "secret" he's discovered.

So is there a secret to dieting? Not really…How many different diets are there around these days? It would be absolutely impossible for me to list all of their names. But you have broad categories such as: low carb – high fat, low fat - high carb, moderate everything, Ketogenic, low calorie, high protein and so on. Then with any of those approaches, you have a gimmick. For example, meal frequency, meal timing, cheat meals, only consuming certain macronutrients at a time, and so on. Add to that other point system diets where you aren’t really restricted with what you can eat – but things are broken down into points which essentially is a way of counting calories, without needing to know what a calorie is. So which of these diets are the best? Which of these diets do I follow?



To be honest, I don’t follow any of those diets. Although, if you looked at what I ate in a day, you might think I am following principles from all of them. As I am writing this, I am currently in a contest preparation and definitely watching calories, carbs, proteins, fats…I am bordering on a Ketogenic diet at most times, I eat frequently and therefore ‘time’ my meals…although the timing changes every day, so it’s quite dynamic and not as structured as one might think. I even have cheat meals, which is something relatively new for me – I never used to have cheat meals, although incorporating them hasn’t hurt my conditioning, nor has it really improved it all that much… And honestly, I even throw in a little of the ‘point system’ theory, since once in a while I may eat something that one might assume is ‘forbidden’ for a bodybuilder… Ex. a half a chocolate bar before the gym, whatever it is that might satisfy a little craving and maybe as a side bonus give me a little more energy in my workout.

So what is the point I am trying to get at here? In my 15 years experience with contest preparation, I have learned 1 really important thing…EVERY DIET WORKS! Crazy as it may sound; there isn’t a rational diet out there that won’t help you lose body fat. Some may help you lose faster – particularly initially with water loss, some may be harder to tolerate, some may be really easy to handle but weight loss is very gradual. For the purpose of this article, I am only briefly going to mention that if you are reading this with the intentions of long term weight loss – ie, weight loss that is permanent once you’ve reached your target (whatever that target is), slow and steady wins the race…If you need to lose 50 pounds, do it over a couple years. If you need to lose 10, again, do it over a couple of years. If you do it fast, it will not be sustainable. There is a reason why the whole “95% of diets fail” idea is tossed around. Most people who diet think of the end result rather than focus on long term health.

But for those of you out there thinking about competing in a bodybuilding, physique contest, or photo shoot, and you are prepared to face the fact that the way you look on stage is just that: “the way you’ll look for ONE DAY”. It is nothing but a short term diet goal. In any case, the diet that works best is the diet that you can handle best. How many times do I hear people say “every individual is different” or “we are all unique so what works for you may not work for me”... Honestly, I don’t buy it! If one person could follow my diet to a tee, then they would likely lose as much or more bodyweight keeping all other variables the same (cardio, activity levels, body weight, supplements, etc). Sure, there is human variability in metabolism, ability to process certain macronutrients, allergies to specific foods, etc…but this variability is a lot smaller than people assume it to be. I believe the notion of “what works for you doesn’t work for me” comes from an entirely different form of variability. Our physiology is very similar…but our psychology is the most variable thing that can exist between humans. What works for ME may not be tolerable for someone else. I know so many people who diet for competitions, and it amazes me what each person uses as their own ‘tricks’ to keep their sanity. Whether that is consuming the largest air-filled, ice-filled protein shakes ever imaginable, or enough salad to keep your belly the size of a 9 month old pregnant lady with triplets (I have often been guilty of those two!). Or perhaps you need that little sweetness, a little extra twin sugar in your coffee. Perhaps its finding the lowest calorie equivalent to a pancake (and who are we kidding, none of them really taste like a pancake!). Maybe it’s creating pudding out of your protein powder, or attempting to make “muffins” out of protein powder and egg whites. Low calorie or ‘calorie free’ alternatives to syrup, spices, sweeteners… The list goes on and on. But this is what makes dieting tolerable. This is where the psychology is variable. Why does a keto diet work for some whereas not for others? It’s not because of our physiology. It would work for everyone. However some people can’t mentally handle it.

So the moral of the story is, stick to a diet you can handle mentally and physically. If Jared (you know…”Mr. Subway”) would have eaten a diet filled with lettuce, veggies, protein powder, plain chicken and tuna, he’d probably still be the obese guy he used to be…And if I ate 2 Subway sandwiches every day, I’d probably give up in a week. So stick to what works for you. The key thing is to keep it as healthy as possible – because not only are you trying to lose weight, you’re trying to live a long and healthy life.

Want to follow Steve's journey to the stage? Check out his training log on Canadabodybuilding.com and find out how Steve plans to dominate Nova Scotia.

Q n' A with Team Cygen Vol. 1

Over the past several months, emails have been flooding in from people all across the country wanting to ask the advice of our Cygen Athletes on various training and nutrition related topics. The following is the first question we've selected to answer for everyone to read. Enjoy!

QUESTION:
Team Cygen,

I work in a job that requires me to be outdoors year round, and I find that if I’m prepping for a bodybuilding show in the colder months, I always get sick. I’m already using Anabolic Link to help with my immune system, but are there any other steps I can take to keep myself from getting sick all the time?

Thank You,

Phil M. Milton, ON

ANSWER:
Here are five things I do to boost my immune system:

1. Have a mixed green salad everyday preferably with an olive oil based dressing.

2. Use ½ cup of plain goat yogurt and mix in 2 tablespoons of Iso90 and 2 tablespoon on mixed berries (frozen is fine) good as breakfast on its own, or for heartier appetites add it to your regular breakfast.

3. 10 grams of Glutamine to protein shake within ½ after training.

4. One Multipack after breakfast and one after dinner.

5. 10 grams of Glutamine with ½ cup pomegranate juice before bed

Let me know if this is what you are looking for. I can elaborate if you don’t like it in point form. Your thoughts.....

Haman Dowlatram

Got a question for the team? You can direct your question to a specific member of the team, or just to anyone on the team in general. Email your questions to info@cygenlabs.com, and in the subject line write "Q n' A with Team Cygen".

Power-Bodybuilding

Ask many bodybuilders what they think about powerlifters, and they'll probably tell you they're a bunch of overweight slobs that don't even look like they workout. Ask many powerlifters what they think about bodybuilders, and they'll probably tell you they're a bunch of oiled up pre-madonna pretty boys. Ask Cygen Athlete Steve Doucette what he thinks, and he'll ask you why you can't have the best of both worlds? Steve definitely has a physique that gets attention when he steps on stage, but make no mistake - the man is CRAZY STRONG. Here's Steve's take on the Muscle Strength vs Muscle Size debate:

By Steve Doucette

In a fast paced society, people want results and they want it fast. Have a headache? Pop a pill, feeling a little blue? Pop another…So what happens in the world of bodybuilding when there isn’t a magic pill (and no, steroids aren’t the answer) that will turn you into a pro champion in a matter of months? Well, eventually, most smart individuals learn that the key to making progress is through proper nutrition and training. This article focuses on one aspect of training that many people ignore.

Have you ever heard someone say “I am training like a bodybuilder” vs. “training like a powerlifter”? While the two have very different training styles, this concept seems to have exaggerated itself over the years. You will often hear someone say “the judges don’t care how much I can squat”…while very true, the fact is, if you can’t squat double your bodyweight for a single deep rep (or for a set of 10 for that matter), you probably don’t have the legs it takes to place at an elite level on stage. So how is one going to get the muscle size necessary if they are only lifting half of the weight that could realistically handle? Yes, it’s great to ‘feel the burn’ and work each contraction slowly, and so on…But wouldn’t you get those results even quicker by feeling the contraction/burn AND lifting the heavy weight at the same time??!

So how does a powerlifter train? A competitive powerlifter only requires to bench, squat, or deadlift the maximum amount of weight for 1 rep. So leading up to a meet, a powerlifter might reduce the number of reps they train with while increasing the weight (simple stuff right?!). Keeping it simple, if they did not do this, and focused solely on reps, their central nervous system would not be accustomed to the heavy weight, and not all muscle fibers would be able to work in a simultaneous fashion in order to maximize the amount of effort they can put into 1 burst of energy.

And a bodybuilder? Typically, a bodybuilder is only focused on gaining muscle size. They aren’t concerned about how much power they have for a single rep, as this is not relevant to their goals. Often, this is where the unsuccessful bodybuilder goes wrong. Because they know the amount of weight they push isn’t important, they fail to challenge their bodies into doing more weight. But without challenging your body, how will muscle growth occur? In the simplest explanation, muscles need to be overloaded, which stimulates a natural adaptive process in the body. Without a need for adaptation, what would cause muscles to grow? This is why the body needs to be challenged. And the easiest way to do so is progressively work toward an increase in weight at a given rep range.



So while a bodybuilder does not need to worry about how much weight he can lift, it is clear that in order to gain muscle one must put the effort in the gym. Squatting, deadlifting, and benching are the 3 most important exercises I believe any bodybuilder should focus as their primary lifts if they wish to succeed. This does not imply that the stronger one is, the better bodybuilder they must be….but the correlation is easily there. You will never find a 150 pound bodybuilder out benching a 300 pound pro bodybuilder! I am sure many of you reading this may think this sounds like common sense, and while it should be, it is surprisingly common for newcomers to the sport to get tangled in the confusion. The sport does have many scientific properties to it, no doubt…But when it comes down to it, those who look strong, typically are strong.

What Would You Do for a 50-Cent Trophy?

In her first article for Cygen Labs, sponsored athlete and National Level Figure Competitor Angela Doucette shares her feelings on the motives of many up and coming physique competitors, and the lengths that many people will go to in order to succeed in the sport that she's so passionate about.

By: Angela Doucette

It has been a long time since I’ve heard a new bodybuilder or figure competitor say they compete for themselves, their health, or just because they love it. It seems these days everyone thinks they deserve to be a “pro” and some will do just about anything to get there.

When I started competing in 2004 I had been following the sport of bodybuilding for 5 or 6 years. I knew all the big names in the business and loved reading about them, and their training/diet methods as presented in magazines. The first time I was in the audience of a local OPA show in 2002, I knew I would one day grace that stage. Two years later I did just that. I never expected to win or even really knew what turning “pro” meant. I did that show for myself and fell in love with the process. Watching my body transform day to day amazed me. I felt so in control of my body and my mind.

I am often approached by girls who have competed once at a local show or by girls looking to get into the competitive scene for guidance. I truly love to help people and I have a passion for this lifestyle but sometimes people are competing for all the wrong reasons. Some come right out and ask what drugs they need to take or ask if getting plastic surgery is essential to win. Really??? It amazes me how far people will go for one night in the spotlight and a 50 cent trophy.



This sport can be healthy for the mind and soul but if taken too far or too seriously it can take over your life and cloud your judgment. I can’t tell you how much it saddens me to read stories of divorce, financial problems, family issues, body image issues, depression, and irreversible drug use related side effects due to taking this sport too seriously and too far. Some days I want to disassociate myself from this sport but I know there is still good out there. When I compete at local or national level events and reacquaint with veteran competitors I am reminded there are many athletes out there just like me. Competitors who are teachers, lawyers, engineers, mothers, police officers, students…and we all talk about our careers and families and I realize this is a passion and lifestyle I share with many confident, successful and beautiful strong women.

This sport is a hobby for most. Only a handful of athletes make a living directly from this sport. So, please be realistic and careful. It can be easy to get caught up in the vain madness this sport can evoke. Personally I am a wife and mother first and foremost and before making any decision I ask myself “would I want my daughter to do that”?

Blasting the Back

In the second installment in the series, Scott discusses one of the best exercises to hit the upper back, the seated cable row.

By Scott Milne:

For most beginners in the gym, the muscles they love to train most are sometimes referred to as "mirror muscles" - because to state the obvious, they're the muscles you can admire easily in the mirror. However, only training the muscles you can see can lead to muscle imbalances, postural issues, and an eventual plateau.

Equally as important though, (and some might argue even MORE importantly) are the muscles you can't see. While the chest gets all the love from beginners, without paying the propper attention to the back, you'll soon find yourself running into some huge problems. For starters, building a wider, thicker back gives you a more solid base to bench from, which in turn helps you get stronger. A large back makes you less prone to injury, by providing you with extra "armour" as well as stabilizing your posture. And suprisingly, while you might not think the ladies appreciate a large back, from an evolutionary perspective, a wide, strong back signifies your ability to be a good protector (be it from falling rocks, or when you find yourself on one of those "When Animals Attack" shows). So what are we waiting for? Let's help you build that barn door back.

Here are the keys to focus on when performing the seated cable row:

• Start with your arms fully extended. The most difficult part about any pulling movement is initiating the pull from a fully extended position, so many people are tempted to stop the range of motion short, in exchange for added weight, or more reps. Don’t make this mistake, this extended range of motion is where most muscle is built.

• Begin the pull by retracting the scapulae (pulling your shoulder blades together), followed by activating the lats and rhomboids. Try to minimize bicep activation as much as possible. Again, the common mistake is to pull with the arms in exchange for heavier weights. This might do wonders for your biceps, but it won’t do a heck of a lot for your back. Use wrist straps if you have to – this can help take emphasis off the arms.

• As the weight begins to move, it’s okay to use your lower back a little bit to get yourself to a fully retracted position. While some people view this as cheating, it’s critical to put yourself in the optimal position to really squeeze the lats and rhomboids at the end of the movement. Much like the starting position, the finishing position of this movement is difficult, but vital to get the size you’re looking for.

• Once you’ve reached the finished position, really focus on squeezing the lats and rhomboids, and hold this position for a second or two. This will help you develop what is called the “mind-muscle connection.” When doing exercises for a muscle we can’t see, it’s important to really visualize the proper muscles working in order to properly activate them.

Here’s a video example:



I hope these tips serve you well on your quest to building the back alllll the ladies will want the seek safety behind.

Fit or Fat?

For those of you who haven't heard, one of the newest Members to the Cygen Labs Team, National Level, Natural Bodybuilder Steve Doucette will contributing to the Cygen Labs blog. This week Steve throws in his two cents about the benefits (or lack thereof) to bulking in the offseason.

By: Steve Doucette

On a sunny weekend morning, I approach the gym parking lot ready to battle out another grueling leg workout. I am beginning to feel the intensity of my pre-workout supplement working its way through my bloodstream. The excitement of whether I will set another PR on a heavy squat is fueling my desire to get into the gym as quick as possible. Then as I ring in and head upstairs to the weight room, I get stuck. I am stuck behind a 280 pound monster. The man looks as though he can bench press a bulldozer, and as he takes another step up the stairs, he blocks the sunlight beaming through the window and casts a shadow that nearly blocks all the light from the main level cardio floor. But then I begin to question, is this guy going to make it up the stairs? Half way up the long flight of stairs he is already out of breath, and clearly putting out a big effort to make it up. As he rounds the bend of the staircase, this is when I notice he is larger sideways than head on. His face looks rounder than a full moon on a clear night and the pot belly protruding underneath his tank top is approaching his knees. I pause, and turn to the other wall and notice his face on the wall in a picture with an overall trophy, no more than 4 months prior winning the local bodybuilding championships. Yes, another example of taking the bodybuilding staple ‘you have to eat to grow’ too far.



Do I personally think one needs to stay lean year round? Not necessarily. Calories are essential to produce energy, maintain life and finally to stimulate growth. This is why you often hear people say we ‘grow’ in the offseason, and during contest prep season we can reveal just how effective the offseason was at stimulating growth. But often times what happens is individuals will gain a massive amount of weight in the pursuit of growth and yes – they grow – but why is it that the next year they look the same as they always did? In a best case scenario, they may have put on 3-5 pounds (which is an EXCELLENT achievement in a year – more on that later). Was it worth it? The answer to many of us reading this and trying to put on muscle is: YES, of course it was worth it. However, ignoring the fact that becoming morbidly obese in the offseason has countless other health drawbacks, ask yourself this…Would you have still gained those same 3-5 pounds of lean tissue this offseason if instead of packing on 50-60 pounds post contest, you were to have stayed within say 20-30? 99% of the time the answer is yes. No one argues the fact that you have to eat to grow, but I draw the line at gorging on fast foods because eating clean seems to have caused a plateau on the weight scale. Or getting to the point where working out becomes a chore since you are ready to vomit after each hard set.

Many people will have different answers to this question, but consider this. Let’s assume that getting fat in the offseason actually does provide a slight benefit above and beyond eating a clean but substantial amount of food in the ‘growing months’. Would you rather look good all year round, feel good all year round and make slow and steady gains of 3 pounds per year…OR is getting that 4th pound really worth the devastation to your cardiovascular health? In an obsessive sport, I do realize there are many that would agree that getting fat is actually worth the additional pound. But one thing people must realize is that you can still make, in my opinion, ALL the gains necessary and still look good year round. This applies to not only the competitive physique competitors, but to the average gym enthusiast as well. The notion of ‘bulking and cutting’ seems to be popular among anyone trying to gain muscle.

The debate has existed for years, and I see it come up time and time again on bodybuilding forums all over the net. One criticism of staying relatively lean year round is that how is one supposed to ‘move up in weight classes’ if they only gain 15 pounds in the offseason? For example: person “A” weighs 176 pounds on stage, and the goal is to be the top of the next weight class (187) the year after to stay competitive. So how is one going to achieve this by ‘only’ gaining 15-20 pounds in an offseason? My answer is, they probably won’t…! BUT gaining 40-50 is not going to change that fact! Seasoned competitors do not gain 10+ pounds per year of lean muscle…They may gain 10 pounds from 1 show to the next, but most often, those aren’t 10 good pounds. Perhaps the theory is that for every 1 pound of fat gained, an additional pound of muscle (for example) would come along with it. Realistically that only works for the first few pounds. Gaining muscle doesn’t come easy, and the reality of it is, jumping weight classes within a year is extremely rare. Remember the old adage, ‘slow and steady wins the race’…this isn’t exclusive to rabbits and turtles guys…If you can gain 3 pounds of muscle from the time you are 20 years old until you are 35, that is 45 pounds of pure muscle…That is taking a lightweight bodybuilder into the heavyweight class! Besides, judges don’t care how much you weigh – they care what that weight looks like. I know many people, myself included that have competed in back to back years in the same weight class, but the detail, maturity, and shape, all improved to the point where they could compete with guys 2-3 classes higher.

So as I take another step up the stairs, “Mr. Offseason” insists I go ahead. Too bad for him, it was also his squat day, and there is only 1 rack in our gym…But I’ll probably be done with it by the time he makes it up to the gym floor.