Training- Supplements- and Contest Diet pt 2
Linda Stephens was raised by her parents to be active. As a child she played basketball and figure
skated. In her early 20’s she taught
aerobic classes but it wasn’t until her mid 20’s that she ventured into the
weight room and picked up her first pair of dumbbells. From that moment she was hooked and building
beautiful feminine muscle became her focus. Linda traded Wall Street for the classroom and
was soon a NASM CPT and had a Master’s degree in Clinical Nutrition, that same
year she turned IFBB Pro in figure.
Here’s a look at the supplements, meal plan and training Linda used to help achieve her next goal of competing in Women’s Physique.
Ultimate Muscle Protein (UMP): I recommend this product to all my training and nutrition clients. I tell them if they don’t like it I’ll buy it back. I’ve yet to have anyone take me up on that offer. It’s taste is the best, mixes the best and never causes any bloating or gas. No one is more lactose intolerant than me and I’ve never had a GI issue with UMP. I put it in my eggs, oatmeal & make blended shakes with it. It keeps me fueled pre and post workout or when I don’t have time to eat I’ll drink a shake. It’s easy and tastes amazing.
Density: I use Density to ensure that I’m getting the full complement of amino acids daily. I take 2 tablets three times throughout the day. I have all my vegetarian clients incorporate it into their daily regimen to cover their daily dose of amino acids. Definitely helps with building muscle and aids in recovery time.
ZMA 2000: Not only does ZMA increase your ability to have a more restful night’s sleep it also naturally helps raise testosterone levels. Important for building muscle and having productive workouts. Zinc is an antioxidant, which aids in cell regeneration while resting and keeps the immune system strong. All my clients male and female utilize this little gem.
7-Keto MuscLean: This favorite of mine gives you a nice little spring in your step without giving you the jitters. It does have caffeine in it so it instantly gives you a boost to your energy and mood. I like to take 2 before fasted morning cardio and another 2 before my early afternoon workout to ensure I have maximum energy for my lifts.
Joint Care: It helps prevent joint issues by improving lubrication, elasticity and recovery. With the right balance of Glucosamine, Chondroitin and MSM it will also help relieve pain and inflammation in your joints. MSM is key in aiding proper absorption. Everyone can benefit from this product.
Meal 1: 1/2 cup of egg whites plus one whole egg mixed with
graham cracker UMP, 1-2 slices of Ezekiel toast with 1 tbsp. of natural almond
butter, 1/2 cup of berries
Meal 2 (usually preworkout): 1.5 scoops of strawberry UMP mixed with a 1/3 cup oats, 1 tbsp. powdered peanut butter, cinnamon shaken with water, 1 toasted whole grain waffle
Meal 3 (usually post workout): 3/4 cup of 1% cottage cheese no salt added, 1/2 medium apple, toasted cinnamon raisin Ezekiel English muffin with coconut oil drizzled on it. (No cottage cheese during contest prep. I use 3oz of chicken for my protein here)
Meal 4: 1.5 scoops of Chocolate UMP with 8oz of water, instant coffee, pb2 and ice in the blender for a thick milkshake, 1/2 medium apple.
Meal 5: 4oz grass fed beef or wild caught salmon, green veggie, and either brown rice or sweet potato.
Meal 6: (if needed) Chocolate or Graham Cracker UMP pudding an hour or so before bed. I add in decaf instant coffee and some PB2.
Leg Extensions: 4x12 (medium/heavy weight)
Smith Machine Squats: (close feet) 5x12 getting my glutes low
Walking DB Lunges: 12 on each leg for 3-4 sets holding 35lb
DB’s Hip Thrusts: I alternate between barbell and Smith machine. I go as heavy as I can 6x12-15. Add a resistance band above the knees.
Hack Squat, Sissy Squats, Leg Press, Split Squats, and Front Squats
Tuesday: Back & Biceps (superset when I need to work faster)
Lat Pull Downs: 4x12, I use a Maxagrip (www.maxagrip.com), I love the hand positioning of it. I also use the wide grip bar and pull behind the head for 2-3 sets.
Seated Row: 4x12 also with the Maxagrip bar
Bentover Barbell Rows: 4x12
Assisted Pull Up Machine: 4x12 – alternate between wide and neutral grip
Back Extensions: 4x12 holding a 25lb plate
DB Bicep Curls: 4x12-15
EZ Bar Wide Grip Bicep Curls: 4x12-15
ROPE Bicep Curls using the low pulley: 4x12-15
Wednesday: Shoulders & Triceps
Seated Side Lateral Raises: 4x12, last set is a drop to failure
Smith Machine behind the head Press: 4x12, last set is a drop
Rear Delt Machine: 4x12, last two sets are drop sets
Seated Press Machine: 4x12 (one arm at a time)
Low Pulley Rope Front Raises: 4x12
Triceps Rope Pull Downs: 4x12 Seated
DB Overhead Triceps Press: 4x12
Thursday: Hamstrings & Glutes
RDL’s: Lift from the floor: 6x10-12
BB Hip Thrusts with a resistance band: 4x12
Lying Leg Curl: 4x12, last set is a drop set Seated
Leg Curl: 4x12 Good Mornings: 4x12
Rope Pull Throughs: 4x12
Friday: Chest, Biceps, Abs
Hammer Incline Chest Press: 4x12
Incline DB Fly: 4x12
Pec Dec Machine: 4x12
Push Ups: 4x12
DB Bicep Curls: 4x12
Hanging Knee Ups: 4x15-20
Incline Sit Ups: 4x20 (slow on the way down)
Smith Machine Hip Thrusts: 5-6x15
Lat Pull Downs: 4x12
DB Pullovers: 4x12
Resistance Bands Squat Jumps: 4x12 jumps
Side Lateral Raises: 4x12
Contact Linda at email@example.com
Or on Instagram: lindastephensifbbpro