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.
Supplements
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 Plan
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.
Training
Monday:
Quads/Glutes
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)
Saturday:
Smith Machine
Hip Thrusts: 5-6x15
Lat Pull Downs:
4x12
DB Pullovers:
4x12
Resistance
Bands Squat Jumps: 4x12 jumps
Side Lateral
Raises: 4x12
Sunday: Rest
Contact Linda at lindaifbbpro@gmail.com
www.figurefitnesstraining.com
Or on Instagram: lindastephensifbbpro
