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 Dr Buff
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| Get Into Auto-Pilot |
| 02.04.2012 07:18:00 | |
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I cannot take credit for this. This is from Roger and Ally Baker of RAB Fitness over in Kennewick, WA. Truer words were never spoken of a competitor and Competition Coach!
"In case you forgot, here's the thing about being a competitor... you wake up every day knowing that you may or may not see changes in the mirror [or] on the scale... and this does not shake you. It may be WEEKS before you see any changes. Some weeks will be awesome. Some not. Instant gratification is not in your vocabulary. You've heard this before and I'll say it again, THERE IS NO OFF-SEASON! That means that you REALIZE the dedication, sacrifice, time, sweat [and] tears that will go into this even in the dead of winter when no is looking or even paying attention. Now, this isn't something that I can just tell you and you will learn. Only time and experience will teach you this. So, if you are the one that is out there struggling today...take a deep breath, remove yourself from in front of the mirror, and get into auto pilot. Because this is just the beginning and if you stick to the plan.... you will be rewarded... " Roger/Ally Baker – RAB Fitness
Roger and Ally NAILED it on the head with this one! Look, I’ve said it before, and I’ll say it again – if you wanna be a competitor – a GOOD competitor - then you’d better be willing to do what others won’t, don’t, and can’t. It’s not about motivation. It’s not about inspiration. It’s not about the trophy or the glitz and glamour of the night show. It’s not about size and muscularity and freakiness or anything else. Competition is preparation, pure and simple. Oh sure, we end up on stage looking our absolute best (or at least that’s the goal) but the contest is not about the end result. It’s about the journey – it always has been about the journey and it always will be about the journey. Several sayings that I’ve coined over the years and use on my website goes like this:
“Many competitors want to win. Do work first. Do not put the win before the work!” David “Dr. Buff” Patterson
“You’re not always going to win, but you sure as hell better train like a winner!” David “Dr. Buff” Patterson
Do me a favor – re-read Rog & Ally’s post one more time, this time with conviction and purpose. Read it out loud! Take every word to heart because, trust me, they both have! You don’t get to the caliber of either of them without hard work, discipline, and sacrifice. There IS NO instant gratification. There IS NO easy workouts. And there sure as hell IS NO OFF-SEASON! Not an off-season, not an off-day, not an off-hour.
Sunday is Super Bowl Sunday, traditionally a day of feasting and festivities. All I can say is, if you wanna put yourself in the best possible position to take first place, then you’d better enjoy the festivities without the feast! Some of you will get this…many of you won’t. And it will show onstage on April 20th or 21st, trust me. Personally, I’m gonna watch the game, but all by myself, at home, in my chicken and salad and green beans and yams and potatoes and rice infested house. No temptations. No struggles. Just me. Is it worth it? That’s the question each of you will have to ask yourself Sunday morning…”Is this worth it?” What do you CHOOSE to do in two days? Because remember, no one is holding a gun to your head. It will be your choice – it always has been and it always will be. If the choice is to ‘stick to the plan’, then as Rog and Ally said, “You will be rewarded…”. Peace…
The Dr.
David "Dr. Buff" Patterson, MPE, CSCS, CSTS 253-576-4859 - Mobile http://www.TheDrBuffExperience.com/wordpress http://www.facebook.com/drbuff http://www.facebook.com/TeamBuffedBods http://www.facebook.com/thedrbuffexperience "Tell me you will...tell me you won't...don't tell me you can't!"
Tags: Craig Productions | Emerald Cup | Bodybuilding | Figure | Fitness | Bikini | Dave Patterson | Determination | Goals | Mindset | Thoughts | training legs | setbacks | Dreams | Visualization | Journey | Posing | training | intensity | focused | disciplined | drive | work ethic | hard work | persistence |
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| Dr Buff
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| If It Ain't On The LIst, Don't Eat It! |
| 02.01.2012 00:10:03 | |
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Last blog I promised to write on nutrition, so here we go. Even though I’ve written dozens of blogs and probably hundreds of articles on nutrition over the years, and written quite a few on this site over the past 3 years, there’s always a new competitor who doesn’t know this game. And I also know that one person’s way of saying something just might make sense to a reader over another person’s writing style. What I’m saying is not new, not revolutionary, and definitely not the gospel on nutrition, but if it can help someone, then I’ve done my job. So lemme see if I can help that one person…and perhaps remind others of where they should be and what they should be doing in their own nutrition.
This past weekend we were 12-weeks out from the 30th Anniversary Emerald Cup. At this point, unless you’re roughly 12 lbs. or less out from your show, you should be 100% on task. What does that entail? Well…before I get into that, let me say that the number of ways to diet down are as many as the styles of Martial Arts…everyone has their own style, and they all think their style is the best. I’m not gonna argue with anyone on what the ‘best’ way to diet down is. I’ve said this many times, “All diets work, and all diets fail…”. What I WILL say is, find out what ‘plan’ works best for you and stick to it. Quit jumping from one competition diet to another. That’s why you shouldn’t get fat in the first place – so you’ll have enough time to experiment with different plans until you find the one that works best for you. Secondly, know your body type. That will typically tell you what plan(s) fall in your diet-sphere. Finally, if you need help, find someone who’s knowledgeable in ALL the ways of dieting down – not just the one way in which he/she dieted down. That way, if/when you get stuck, your competition coach will know how to take the appropriate action to get you coming down again.
I’ve seen it too many times before…a trainer who does decent in a show decides to become a ‘competition coach’ and toss his/her hat into the ring. I don’t have a problem with that as long as the trainer possesses enough knowledge and information to help ALL his/her clients – not just the ones built like him or her. Otherwise the competitor client ends up on a cookie-cutter routine or an exact replica of what the trainer does. Not smart. Not good for the competitor. Just last year I picked up 3 people whose trainers, although nationally qualified, didn’t have a clue on how to dial their people down. Sometimes the most dangerous trainer is the brand new one. As my professor, Dr. Hacker, used to constantly tell us, “A little bit of knowledge can be dangerous…”. I’ve helped many a competition coach through the dieting down stages of their clients because they (the coaches) were lost. The client stalled and the trainer didn’t know which way to go with him/her. Heck, even I still get mystified over a client every now and then. But this blog isn’t about trainers, so back on point…
We learned last blog that with 12 weeks to go, one could easily drop 10-12 lbs. of bodyfat on 1 to 1-1/2 hours of cardio and clean foods. 13 to about 20 lbs. would take around 1-1/2 to 2 hours with clean foods, while 21 or more lbs. probably would take at least 2 hours a day. Now I know some of you are wondering or questioning this info…well…I’m a cardio person, so that’s what I do and teach. But that doesn’t mean I don’t know the other ways. If you’re not a cardio person, then you’d better be ready to drop those total calories, and especially those carb calories to lean out. And if you’re a high-intensity interval training (HIIT) person and you’re pushing hard enough (and your calories are dropped enough) you can get by on one session of 30 minutes...but you’d better be ready to bust your butt, and I mean bust it HARD for that to happen. So are we clear on the cardio/no cardio/long cardio thing? I know em all, so if you need any explanation on whether you should use this or that method, holla.
Realizing that everyone is different, and this is just general information, I can’t categorically say where you’re at on the continuum and what you need to do unless I see and comp you. So I’ll use me as an example and everyone can adjust accordingly. I just cut my oatmeal to 25 gm wt with a slice of Dave’s Killer Bread as my starch for breakfast. My protein is either egg whites with some turkey breast (that amount’s classified…) or chicken. I eat what THIS body needs, realizing that I’m not a mass monster, and I know how my body works, and I know my timeline. Since my cardio is still only 45 minutes in the morning, I’m s-l-o-w-l-y dropping my starchy carbs and replacing it with Parrillo Performance’s CapTri – a medium chain triglyceride that’s called the ‘fatless fat’. It processes and acts like a carb in the system, making dieting slightly more tolerable. I only take my starchy carbs so low up to 8 weeks out and then I up my cardio to one 60-minute session. Then I’ll see how the body is responding and stair-step the carbs/cardio cuts until I achieve the look I want. All of this is assuming this ole’ body will hold up to the rigors of contest dieting…
The rest of my meals are simple – protein, veggies, carbs, in that order. I adjust as I need to based upon my timeline. What you have to understand is how to manipulate your macros, meaning we’re all eating protein, veggies, and carbs…the question is, how much do YOU get to eat, and what’s your ratio compared to mine compared to Joe’s, Sally’s, Bertha’s and all the other competitors. Another question you have to ask is HOW MUCH do I get to eat in relation to everyone else? If Big Bradd gets to eat 750 cal/meal and I try to eat what he eats, I’ll blow up faster than your kid’s summer beach ball. Now do you see why I don’t like and don’t do cookie-cutter diets? If no two people are exactly the same, how is it possible for those same two people to be on exactly the same food plan…especially if one is a 5’4”, 135 lb. female and the other is a 5’10” 195 lb. male? It’ll never work. Either one will dial in beautifully and the other will look like crap, or they’ll both be off their macros and neither will dial in to their best look.
Every person I work with, I get as much detailed info on their life and what they’ve done in the past to give me clues into what ‘plan’ will work best for that individual. Some are similar, no doubt, but some are totally way out there. For example, last year I had Gerry Bernabe, the bantamweight overall winner at the Wash. Ironman pretty much doing what he wanted until the final 3 weeks or so. His body was a genetic marvel so the best thing I could do for him was to get out of his way until the last few days and then dial him in. Barb O’Dell, on the other hand, (the Most Inspirational Award at the Ironman for having lost 180 lbs. on her way to the stage WITHOUT surgery or drugs…) had to start doing double cardio sessions 18 weeks out as her body was stubborn in releasing fat. I was wracking my brains trying to figure out how to keep her from stalling as her normally obese body was fighting her every step of the way once she got below 200 lbs. It may seem easy, but it’s not. When you’re dialing in a dozen plus competitors, let’s just say that good note-taking is highly recommended. There’s no way I can remember everyone’s individualized food plans, and when I don’t keep track, it shows!
IN GENERAL, I can tell you that many of you will fall into the 3-8 oz. of protein/meal based upon size, muscularity, sex, lifestyle, etc. Being off an ounce or two over the course of your diet doesn’t seem like it’s a big deal, but it can be the difference between 1st and 3rd come contest day. That’s why it’s important to know your body and understand your macronutrient ratios and amounts. Your veggies are easy – unlimited amounts for the majority of you. If you need an amount, then go with 7-10 oz. (that’s 150-200 gm wt for you metric people). The starchy carbs are the lil’ tricky creatures. Some of you might do well with large amounts, some with literally none, and some dispersed in small amounts throughout the day. Again, it would be unwise of me tell an entire readership what to do and expect it to work for everyone. But I can tell you that once you find that magic number of carbs that YOUR body needs, you’ll know it within a week – guaranteed! And once you find your numbers, then follow it! Don’t be haphazardly changing things up thinking you know better than your coach or you read this or that saying this is what you should do. FOLLOW THE PLAN!!! If you’re doing your own diet, you HAVE to give it about a week to 10 days to see the effects of it. You’ll know in that period of time if it’s working. If not, make subtle changes. If you’ve hired a coach, do what the coach says! That’s the only way your coach can determine what’s working for you and what isn’t.
Well, that’s about it for this blog. I’ve got just some chicken to eat for my last meal. I might have half of a Parrillo Protein bar right before bed…don’t’cha just hate those people who can still eat literally right up to bed and still diet down…peace…
The Dr.
David "Dr. Buff" Patterson, MPE, CSCS, CSTS 253-576-4859 - Mobile http://www.TheDrBuffExperience.com/wordpress http://www.facebook.com/drbuff http://www.facebook.com/TeamBuffedBods http://www.facebook.com/thedrbuffexperience "Tell me you will...tell me you won't...don't tell me you can't!" Tags: Competition Coach | Foods | nutrition | Craig Productions | Emerald Cup | Bodybuilding | Physique | Figure | Fitness | Bikini | Dave Patterson | Determination | Goals | Mindset | Thoughts | training legs | Visualization | training | focused | disciplined | drive | succeed | Dr. Buff | David Patterson | The Dr. | The Dr. Buff Experience | competition | crossfit figure cardio contest prep | coaching |
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 Julie
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| Got Obstacles? |
| 01.19.2012 02:47:29 | |
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“Obstacles are what you see when you take your eyes off the goal.” ~Vince Lombardi It’s no secret: I am NOT a fan of the snow. For various reasons but the top 2 would be: being trapped indoors with 4 children for several days and not being able to work. For people without children a snow day sounds blissful. Come hang out at my house for a day with my foursome and you’ll probably wish for rain to come and wash away the snow STAT!! I will say that the snow has been a nice excuse to sleep in the last couple of days. I should qualify that I use the term “sleeping in” quite loosely. I have been up by 5:45am every day this week. But it sure beats my usual 4am wake up time. The roads and the gym have been empty and it’s actually been kind of nice.
Something I notice among clients and gym friends and people in general…when the daily routine is thrown off by something like a snow day, not only does the workout often get sacrificed, but almost more importantly, the nutrition goes by the wayside. If you are preparing to compete in the Emerald Cup in just over 13 weeks, now is not the time to allow yourself to be derailed by a little snow! It’s really important to stick to your nutrition plan, eat all your scheduled meals and don’t use the snow as an excuse to “junk out.” This week feels a lot like a holiday…but it’s not. It’s important to remind yourself of that, stay focused on your goals and stay on track. Have you allowed the weather to impact the quantity and/or quality of your workouts? You shouldn’t. Where there is a will, there’s a way! You might need to find a ride to the gym, you might need to find a way to do your cardio at home. But trust me, if you really want it bad enough you WILL find a way to get it done. What’s stopping you and more importantly, WHY? Use this time to rest, while still keeping your nutrition and training on track. The next 13 weeks will be grueling if you’re doing it right so take advantage of a little down-time to get some extra sleep, sneak in a nap or just get more prepared for the days, weeks and months ahead. A goal that you are committed to achieving will not allow room for any EXCUSES!!! Stay focused and recommit yourself if you need to…and if you’re heart’s not in it, give yourself permission not to do it! ~Julie~ Fearless, with cape in hand…committed to the GOLD Tiara!! www.juliemichaelsontraining.com, Twitter: @IrieFitGirl Tags: Emerald Cup | Craig Productions | Figure | focus | Julie Michaelson | Goals | Mindset |
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| Jen B |
| The Dreamer Vs. The Fear |
| 11.11.2011 00:28:21 | |
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Anyone else's mind do this to them? I know mine does, and I've been reading, and journaling to overcome it. I have always loved training my body, have put to much focus on that and not enough on my mind. Take a minute to think about your strength not physically but mentally. What do you do to defeat the naysayers of yourself and others?
Dreamer: Check it out, Emerald Cup 30th Anniversary!! Jen do you know what this means...You could finally make it to the stage and your first competition could be at the 30th anniversary of the Emerald Cup!! Its a coincidence, I'll be 30 next year in 2012...2012 is the year of 30!!! Ok, I need to start training now, I have a lot of work to do and need to take it slow. I just started the Isagenix 30 day system and am feeling GREAT! Were on the right track, now a coach!! The Fear: Haha...right Jen. Here you go again, the thoughts overtake you with excitement and I will crush you! You have looked for coaches before, remember how expensive they are? How are you going to pay for that, supplements, suits, music, dance classes, choreography, plane tickets, you see the list doesn't end. Dreamer: If I have not shaken this dream yet I will not let it go. The fight in me is more than I can explain I will do this I WILL!! Ok, lets find a coach... The Fear: See I told you...your looking for coaches, nobody near here, nobody that is going to put the time into you and stay on your back every step of the way. And do you see those price tags...sorry Charlie just not gonna happen. Dreamer: Ok, ways to come up with competition funds? *Thinking*...I will find a way, I have come to far to not find a way and will not let this stand in my way. I wonder if anyone would be willing to invest their time in me to see me succeed? To know where I'm coming from and help me blossom into what I am about to become? Prayer and passion can take a person a long way, and I am digging deep into both right now! Stay positive Jen, it will work out. The Fear: Your hillarious...who is going to take the time to help you, nobody knows who you are, your not a known competitor. If they do know you its because you have tried to start with them and then your body shuts down and they see you quit. No way are they going to reach out and push you! Its not time Jen, its not time. Dreamer: I am tired of hearing its not time. When is it time? So many things in life are never "in time". What I feel in my heart, in my soul, that is what is time. And I know I feel different now, I know I feel strong. My mind strength is growing and its carrying my body further as well! I am a strong woman with motivation and drive out of this world! Some can't believe at what I have done and will do to achieve a goal, to live a dream and inspire others along the way! This is the time! Patiently waiting for my green Emerald Cup bracelet to arrive, I will wear that puppy day in and day out! And one lucky audience member will catch it when I chuck that baby off the stage during my debut!! Check it fear, you are dead, I will catch you and tear you apart! The Fear: Right...to be continued... Tags: Figure | Bodybuilding | Washington Ironman | Emerald Cup | Craig Productions | setbacks | Journey | Thoughts | Mindset | Determination | Goals | goal setting | Fitness | Visualization | Dreams | focus |
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| Jen B |
| Check me out on YouTube |
| 11.11.2011 00:02:43 | |
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After working for hours trying to figure out how to embed a YouTube video into the blog here I have realized I cannot figure it out...or maybe my patience has just worn out! So here is a link to a YouTube video I did explaining a bit about where I'm at and where I am heading. Its a history of my journey thus far and a precursor of so much to come! Please check it out HERE. But be aware, I am a goofball and have a very dry sense of humor...hahaa ;) Tags: Figure | Fitness | adrenal fatigue | isagenix | Emerald Cup | Craig Productions | fitness routines | competitors | mind | strengthFigure | Ironman | training legs | setbacks | energy | vision | discipline | focus | training partner | disciplined | focused | night show | persistence | commitment | choice | challenge | personal training |
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| Jen B |
| Doubt Will Kill Your Dreams |
| 08.23.2011 03:38:13 | |
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Coming to this site, looking around, I am so grateful to be here writing to you. I look at the photos, I read the articles of those in the industry and I wonder what am I doing here? Who wants to hear about my challenges when you see all this success? I posted my first post and then hid, wondering if I should continue, let alone blog on one of the top competition sites! I want to thank Elaine Craig Wright for pushing me, she didn't do much. A simple post on my Facebook page. (New friends welcome) Short and sweet "Missing you on the blogs!" That simple post made my day and pushed me to face the self doubt and open up to this journey. How am I going to grace the stage if I'm already hiding from the computer screen? :) Good news!! The doctor has given the OK to run, yup, thats it. But check out my new running kicks!
No more than 30 minutes a day, try not to break a sweat or get out of breath. Really? To hear that as an athlete, a fitness competitors soul is not an easy pill to swallow. I try to look forward and not backwards, though at this moment I have to look back. I was on a no activity order from the doctor. 30 minutes is a long time from nothing! So here I am 7 weeks later finishing up the 5k training program and running a steady 28 minutes with no breaks! I know, doesn't sound like much but from where I was this is GIGANTIC! Bad News!! My body is in a recovery mode, still not super excited over my exercising and putting extra demands on it. It is holding onto the weight, actually I have gained another 2lbs. Though I do have to say my husband was checking out the tone in my legs the other day! It is so hard to understand how 7 weeks of running and I gain 2lbs. For those of you that have dealt with adrenal fatigue and hormone imbalances you know the frustration, for those that haven't it is close to absolutely impossible to push weight off while in recovery. As I need to improve my nutrition and trying to learn as a runner now, or runner in training. Resources and recommendations gladly accepted! So where am I now? Where am I headed? I am fighting the doubt and the fear. I am fighting and keeping my eye on the prize. I am running a 5k in October, I know not the stage but even the title holders started somewhere. I have talked with a few amazing competitors with very big hearts that have gone through what I am going through and successfully manage it and compete. It took them a long time too. It is hope and motivation to hear stories of those dealing with the same conditions that I am. It can be very lonely out in the world and when we isolate ourselves it may seem as if we are in it by ourselves, that nobody could possibly understand. No matter your situation that is wrong! There are people out there that want to love you, support you, and help you succeed. Thank you to Elaine for dropping a kind reminder that somebody does want to hear about the girl that isn't on stage YET. *smile*
~Jen B.~ Tags: Emerald Cup | Figure | Fitness | Bikini | Mindset | Thoughts | training legs | Dreams | Visualization | illness | goal setting | Dedication | desire | sacrifice | motivation | inspiration | succeed | crossfit figure cardio contest prep | nutrition |
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| Dr Buff
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| Bodybuilding's 30 Biggest Lies - Continued |
| 08.04.2011 13:52:18 | |
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‘Sup lil’ Weedhoppahs? So it’s been a busy couple of weeks for me. Got the new website up-n-runnin’ and in my humble opinion, it looks pretty good. Developed and designed by Joyce VanSeters of www.joycevanseters.com it’s a great site that I can now blog on, add pics, comment on things, and keep everyone informed of what’s going on in The Dr.’s world. Check it out and bookmark it or add it to your ‘favorites’ list at http://www.TheDrBuffExperience.com/wordpress. You can also sign up for my monthly newsletter at http://joycevanseters.us1.list-manage2.com/subscribe?u=010646483bf459763d911253f&id=ea18c7df6f. What’s in the newsletter? Stuff that won’t be on the website…geez…J And don’t forget to ‘like’ my fanpage on FB at www.facebook.com/TeamBuffedBods.
Speaking of TBB, the next group posing and nutrition workshop will be held this coming Sunday, August 7th at 11 am at MY Fitness. This workshop is open to ALL competitors who want to improve their posing skills and possibly need help with dieting down. You don’t have to pre-register, just show up. Private sessions are also available to help develop that crowd-pleasing choreographed routine or help you polish your ‘Model-T’ Figure walk. You can never start practice too soon or practice enough. I know of too many individuals who actually lost their show because their posing and stage presence wasn’t on point. Please don’t think that you can learn proper posing on your own…and please don’t think that you can learn it in one or two sessions. A couple of my new students found that out today. “Wow…this is a lot harder than I thought…” was one of the comments from a figure gal. We only have 7 ½ weeks until the Washington Ironman. Trust me - someone will need every single day of that practicing their posing, routine, or presentation.
Okay…on to the good stuff…haven’t written on ‘Bodybuilding’s 30 Biggest Lies’ in over 7 months! Time to finish out this series. You can catch up or re-familiarize yourself with previous blogs by going back in time on the pages. For those of you that are new or haven’t read any of these blogs, ‘Bodybuilding’s 30 Biggest Lies’ was written in 1993 by Bill Phillips, the owner of Muscle Media 2000 and known more recently as the head honcho for the ‘Body For Life’ challenges. The information is as relevant today (with slight editorial modifications) as it was back then. When something is right, it’s right, and stands the test of time. Philips got it right. Let’s get right to em…
#22. BODYBUILDERS REPRESENT THE EPITOME OF HEALTH AND FITNESS. The ultimate irony that the NPC and IFBB is facing in trying to get bodybuilding into the Olympics is that while every athlete in every other sport is presumably the healthiest they’ve ever been so that they are able to compete athletically and break records, the bodybuilder is so weak and drained a day or two before the show, and even weaker after pulling water the day of the show, that he or she would have trouble fending off the attacks of an enraged MinPin. The weeks of constant dieting including very low carbohydrates, workouts that continually tax the body almost beyond recovery, up to two (or more) hours a day of cardio, and quite often, a constant influx of potentially harmful drugs (think long-term here, folks) and diuretics (think fetal position onstage, folks) have brought most of them to total exhaustion.
And think about the huge amount of food some dark-side bodybuilders eat. In all the longevity sites in the world where people routinely live to be one hundred or more, the only common denominator is that they all either under-eat or eat just enough to meet their daily caloric requirements. By ingesting less food, they ingest less harmful chemicals, and fewer free radicals are formed in the body. The average national-level and professional bodybuilder probably eats at least four or five times what these aforementioned people eat. As a result, bodybuilders often suffer from high cholesterol and high blood pressure. Plus, with all that extra mass, the heart has to work that much harder and will probably stop beating years earlier than it was designed/programmed to. That’s why professional bodybuilding is the ultimate act of vanity (hey…don’t hate the messenger – I’m just typing what Phillips wrote almost 20 years ago). It was done strictly to fulfill some misguided notion of the superhuman ideal, and health was not even a consideration. Almost without exception, these guys and gals are not the healthiest come contest day, and they’ll probably be among the first to tell you that if they’re honest with themselves. However, weight training and consuming a nutrient-rich diet is very healthy, as long as it is not carried to extremes or excess.
I tell all my people that bodybuilding is the one sport where you’ll look your absolute best and feel your absolute worst if you’re on task. You have to suffer to truly dial in for a show. How is that the epitome of health and fitness? Big Joe DeRousie, who just got back from the USA’s this past weekend, did an interview while down there. The question was posed to him, “Did you suffer the last few days prior to this show?” Joe answered, “To get the level of conditioning needed at this level, you have to suffer for quite a while…” Hats off to Joe for achieving a level of conditioning that few reach, but in many of his ‘right before and right after the show’ photos, you could literally see the fatigue, pain, suffering, and tiredness in his face and eyes. I don’t think that Joe will disagree, but if you don’t hear from the Good Dr. any more, that means Joe no likey what Mikey said. And for the record, in the Dr.’s humble opinion, Joe should have EASILY placed in the top 5, if not the top 3. I hate to say that the nationals are still a bit political, but Joe was freaky hard…and overlooked in the first callout. He wasn’t known. But they know him now. And as Roger Baker said, “We all remember what happened the last time Joe lost…” Don’t make Hulk mad…you won’t like it when Hulk get mad…
#23. TRAINING WITH WEIGHTS CAUSES YOUR MUSCLES TO GET TIGHT AND HINDERS FLEXIBILITY AND, CONSEQUENTLY, ATHLETIC PERFORMANCE. If anything, weight training, when done properly (slowly and using a complete range of motion), increases flexibility. Many athletes now engage in weight training in order to improve their performance in their chosen sport. Witness professional basketball player Dwight Howard, pro football player Terrell Owens, and even Tiger Woods, or any number of track athletes, gymnasts; the list goes on and on.
This lie goes all the way back to the 1930’s. Companies that were selling isometric exercise programs by mail were trying to convince people not to exercise with barbells, simply because it wasn’t practical to send weights through the mail. So they made up the “muscle-bound” lie. This lie might have been fueled from the feeling of ‘tightness’ that accompanies an intense workout. If the workout was intense and a sufficient number of muscle fibers were recruited and microscopically damaged, then even the normal tonus (the normal amount of contraction experienced by a relaxed muscle) is more than enough to cause a feeling of tightness. The tightness is compounded by the ‘tugging’ of the tendons on the muscles. Add to that the DOMS (Delayed Onset Muscle Soreness), that sore, painful feeling you experience that limits your ROM (Range-of-Motion) and you now know why people are afraid of lifting weights. Stretching, however, would do much to alleviate this tightness, and stretching is a recommended part of any kind of athletic pursuit.
In literally every other sport, stretching is incorporated into the athletic endeavor, yet bodybuilders routinely walk into a gym, and ‘warm-up’, ‘loosen up’, and ‘stretch’ on the weights. I’m guilty of this…have been for years. And now I’m paying the price for it. But I’m hoping to increase flexibility and ROM by going to Hot Yoga a couple times a week. Seems to be working at this point.
Well, that’s about it for this classroom session. Time to grab a bite to eat, kick back, watch a lil’ tube, and then hit the sack to start it all over again. 7 weeks and counting…make it do what it do, little ones…make it do what it do! Peace
The Dr.
253-576-4859 - mobile http://www.TheDrBuffExperience.com/wordpress http://www.facebook.com/drbuff http://www.facebook.com/TeamBuffedBods "Tell me you will...tell me you won't...don't tell me you can't!"
Tags: Dr. Buff | Dave Patterson | David Patterson | Bodybuilding | Figure | competition | Posing | choreography | The Dr. Buff Experience |
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| Dr Buff
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| Competition Coaches vs Personal Trainers... |
| 07.20.2011 22:46:14 | |
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There’s a world of difference between a trainer who prepares clients for competition and gym trainers. I just picked up a couple of new competitors who learned that the hard way with their old trainer. I’ve written and blogged numerous times on this subject. Don’t get me wrong, I hold nothing against a personal trainer – heck, I AM one, but first and foremost, I’m a competition coach. I have been for over 35 years. It’s what I do – dial competitors in for shows. I’d like to believe I do it well.
This blog was written by Ivan Ribic, the co-promoter of the Empire Classic in spring and the Night of Champions in the fall. Ivan’s been in the competition game for years. He wrote this on his own site several days ago and I immediately called him and asked if I could post this as a guest-blog on the Craig Productions site. It’s a great read – I literally couldn’t have done a better job myself. Direct and to the point, Ivan cuts to the chase on hiring and following your competition coach. Notice I said ‘COMPETITION COACH – not personal trainer! While Ivan uses the word ‘trainer’, keep in mind that you’re hiring a competition coach, someone who’s been in the trenches, done well, and have the credentials to back it up. Learn the difference, know the difference, experience the difference. Enjoy Ivan’s blog…and take his advice…
“Trainers vs Trainees
Trainers . . . would I recommend them? Absolutely! Even the best trainer would be well served by an expert pair of eyes and an outside perspective if they themselves were competing. Having all the knowledge of diet and training in the world still will not be enough if you cannot look at yourself objectively and make appropriate changes. This is hard to do when you see yourself every day. This is not to say that you can’t compete without a trainer and still do well, but in my experience, the vast majority of competitors who step onstage and look phenomenal used an expert [competition coach] to guide them through the process.
While there are literally thousands of trainers at our disposal, it’s important to remember that different trainers specialize in different disciplines. While your local gym personal trainer might have some experience in competition, the vast majority don’t specialize in it. Taking an average overweight, out-of-shape person and getting them moving is a whole different game than taking an in-shape, active person and whittling them down to contest condition. Before you settle on a trainer, ask them to provide a portfolio of other clients who they’ve trained for competition. If their previous clients looked great on stage then you’re on the right track. If not, you may want to reconsider. Stage competition goes beyond just conditioning as well. A good competition trainer will not only be able to assist with diet and training but also with posing, stage presence, [choreography], suits, tanning and all of the other little details that make a winning physique stand out on stage.
Timing is everything. If you plan to compete, I recommend contacting your potential trainer as far out as possible. A lot of times trainers are called 10 or 12 weeks out from a show. That doesn’t leave them much time to figure out how your body responds and what they need to do to get you where you want to go. There’s nothing wrong with getting in touch with a trainer a year out from competition. Get a consultation, have them evaluate your weak points and then give you some direction on what to work on. While the last 12 weeks are going to be the most critical to your conditioning, the proceeding year is important for building a solid foundation. If you're thinking of competing next spring or even next fall, now would be a great time to start talking to trainers about starting a program.
The most important thing!!!
. . . if you skipped past everything else I wrote, I hope you’ll listen to this: If you’re paying a trainer to train you then do EXACTLY what they tell you to. A good trainer has an entire plan that comes together to produce a final result. Changing any part of that equation, no matter how insignificant you might think it is, will change the final result. This means eating exactly what they tell you to, when they tell you to in the amounts they tell you to. This means doing the same type of cardio for the same amount of time on the same days that they tell you to, etc. If you’re not following part of the program, then you’re not following any of it.
If you let self discipline slip and do something that is not part of the plan then you owe it to your trainer and yourself to tell them what you did so they know what’s happening with your body. I’ve seen trainers pulling their hair out because a client’s body isn’t responding the way that it should only to find out months after the competition that their client was off doing their own thing and not following the program exactly. If you don’t understand why your trainer has you doing something, ask them. If they know their stuff they’ll be able to tell you exactly why.
Keep in mind that people’s bodies respond differently to diet, water, etc. If you are following the plan 100% and step on stage and are retaining a little more water than you’d like to, chances are your trainer will know just what changes to make for the next show and can dial you in even better next time. But what if you’re retaining a little water and your trainer didn’t know about the half bag of Doritos you used to sodium load on Friday? Do you think they’ll be able to improve your condition on the next go-around? Probably not.
Once you’ve found a trainer you want to work with and established a plan, be consistent with it and be honest with your trainer. You’re paying them to help you but they can only do that if you follow the program and are up front with them about the details. Over time, your trainer will understand your body and habits even better than you do and be able to help you achieve a top-notch physique.”
Great blog, right? My sentiments exactly! With less than 10 weeks to go for the Washington Ironman, if you haven’t already done so, NOW is the time to contact me. As your one-stop shopping center, I can help you with diet, posing, presentation, choreography of bodybuilding routines, music editing, suit selection, mental training, and any and everything else associated with competition. Visit my new website at http://www.thedrbuffexperience.com/wordpress/ for more information or call me at 253-576-4859. We’re also accepting new members for TeamBuffedBods. Contact my agent, This e-mail address is being protected from spambots. You need JavaScript enabled to view it and request an information package. Good luck in YOUR contest prep…peace!
The Dr.
253-576-4859 - mobile http://www.TheDrBuffExperience.com http://www.facebook.com/drbuff http://www.facebook.com/TeamBuffedBods "Tell me you will...tell me you won't...don't tell me you can't!"
Tags: David Patterson | Dave Patterson | Dr. Buff | The Dr. Buff Experience | training | competition | coaching | Bodybuilding | Figure | Bikini | nutrition |
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| Ginny |
| Rollin', rollin', rollin' |
| 03.21.2011 18:37:24 | |
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We're rollin' right into the stage! Under two weeks to the Vancouver. I'm a happy camper, holding steady at stage condition. Work outs are fun and the food (while I'm still trying to wrap my brain around how much and what I'm actually consuming) is awesome. I got my Suits by Amy bling bikini! It is amazing. I'm so excited. It's totally different than any suit I've worn. SO much sparkle. The craftsmanship is incredible. I have one tiny alternation for it to fit like a glove. Amy and I Skyped this weekend. Nothing like standing in your kitchen in an itty bitty bikini with sick kids climbing your legs like mucousy marmosets, trying to show your suit maker tiny tweaks to perfect the fit. I so appreciate her time. It's like a personal fitting in your own home. Speaking of mucous. My children are sick AGAIN. Germs are one of the glorious inevitabilities of full time day care. I have "slept" the last two nights in Annie's rocking chair as it's the only way she (we) can get any sleep. I wouldn't trade a second of it though. She's such an easy kid that it feels good to be so needed. I can scarcely sleep for gazing at how beautiful she is. I remember these moments with Ethan and they slip away all too quickly. So, I'm just trying to keep myself healthy. Guzzling the fluids, doubling the vitamins and sleeping when I can. I logged 136 hours in my last two week pay period. Love the new job in spite of the wicked demands. I work from home a great deal which makes life a whole lot easier, especially with food prep. I hang out in my home office and move from one conference call/webcast to the next. Sometimes I'm even able to switch loads of laundry with my earpiece in and chiming in on sales strategies and marketing initiatives. Multi-task or DIE. Train hard! Almost there! Enjoy the ride. Here's a little snap from training this week...
Tags: ginny gardea | npc | Figure | Emerald Cup | Onstage Image | suits by amy | Canby Hair Design |
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| Ginny |
| Hey, pretty lady...can I take your picture? |
| 03.17.2011 19:34:28 | |
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A beautiful portfolio goes a long way for self-promotion and posterity. Many of us compete just for fun and want to capture our hard work on camera and others have career goals in the industry that require images. Photo shoots can be a ton of fun and a great deal of hard work. Perhaps the most difficult aspect is determining with whom you'll work. There are oodles of dudes with cameras--eager to take your picture. It's flattering! You've worked hard to get to the stage and the recognition feels good. Just don't be seduced by big promises or name-dropping. If you're approached by a photographer, ask questions. Be polite and professional but don't be shy. Pictures last forever and you have control over how you'll be perceived. Does he have references? Where can you view his work? What type of shoot would he have in mind? Is it a paid shoot or trade for print (TFP)? If it's paid, ask very specifically about how the photographer will use the images. Are you comfortable with the use? Most amateur models are not compensated unless the photographer sells the images for some type of use, most often web. Just be very clear on where your pictures will be viewed. Protect your personal safety. Again, ask for references and check them. Make inquiries with other ladies and industry professionals on the credibility of the photographer. This is not rude, it's responsible. Your approach is everything--polite, professional, protective. Bring someone with you to the shoot. This is just a personal credo and not necessarily what everyone does. My perspective is that if I'm shooting one on one with a freelance photographer that he/she should be comfortable with my bringing along a partner. The role of this person is to be a quiet observer and not interfere with comments or suggestions. They may be enlisted to help but are intended to be seen and not heard. You might also try to book your time with another competitor who also plans to shoot. Be prepared to work. Arrive ready to shoot unless you're given other instructions. Shoots often take place after a show, so you may have specific nutritional considerations. Also, coming off a day on stage you'll be tired and shoots can be hard work. Don't whine. Smile, follow instruction, think creatively, ask questions and remember that your performance builds a reputation. No one likes a diva. Have fun, contribute with enthusiasm and creativity, know your limits, express them clearly and stick to your guns.
Tags: ginny gardea | npc | Figure | Emerald Cup | Onstage Image | suits by amy | Canby Hair Design |
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| Ginny |
| Ninja Girl - in stealth mode |
| 03.16.2011 19:56:03 | |
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Well the edict has been passed down...no lookey, no peeky, no weighy. Had a nice little Skype chat with Coach yesterday. We're looking good! But, there's no more looking allowed. To prevent any neurosis in these final weeks before my first show it has been habit to have me cover up and let Coach do all the evaluations from here on in. No second guessing, just keep up the hard work and enjoy coasting into the show. So, I'll be in my ninja gear for a little while--pants, sleeves and sassy attitude.
Tags: ginny gardea | npc | Figure | Emerald Cup | Onstage Image | suits by amy | Canby Hair Design |
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| Ginny |
| Suitcase living, sponsorships and Sin City bound... |
| 03.06.2011 19:35:07 | |
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Well, it's list making time again. Knowing my love for the list, it's all about creating some org structure for the week ahead. I'm traveling this week and need to pack for a long week of meetings and presentations, training and eating on the road, and getting the family squared away to be without mommy for a bit. Today I'm prepping neat and tidy zip lock baggies of food to freeze for my flight, putting the finishing touches on PowerPoints, packing training gear and business suits, and loving on my little people as much as possible before things go 'tilt' tomorrow. They rest of the week will unravel like a cheap sweater after that... This trip is going to be sun up to sun down meetings and business functions. I'll likely not know I'm even in Vegas except for the necessary scavenger hunt through the casino to find the elevator to my room. You gotta love the rat mazes they build to get you to drop your luggage and drop a $20 on roulette as you scurry to the safety of your hotel room. I don't gamble and drinking isn't in the cards for the foreseeable future so it could be any-town-USA for all I care. It'll be a good trip though, business wise. Hoping to hook up with NPC bikini competitor, Danny Johnson for a few giggles but we'll see if after dawn to dusk meetings and squeezing in gym time if I'll be able to. I'm dialed in as far as prep goes. We're sitting right at where I should be to walk on stage. The next four weeks will be little ups and downs with nutrition and training to keep me just about where I'm at. Feels good to not stress! I'm excited to hit the Vancouver and then onto the EMERALD CUP! In other news, I'm very excited to announce that I'll be partnering with Kris Clark of Canby Hair Design as my stage styling sponsor for 2011. She's full of ideas and we're coming up with some very cool stuff for my new look as I get ready to return to the stage. I'll probably be MIA from the blog-o-sphere for this week... Will update as often as possible. Train hard! Just weeks to go! Tags: suits by amy | Onstage Image | Emerald Cup | Figure | npc | ginny gardea |
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| Ginny |
| True - my thoughts on the Arnold |
| 03.05.2011 20:07:00 | |
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I always look forward to the weekend of the Arnold Classic. It's the big kick off to the season. It's my Oscars. I giddily await the webcasts and tweets on call outs and soak in the industry media comments and critiques. I was excited to see new IFBB Pro, Courtney West high in the lineup. I am inspired as an amateur athlete to know that just last year Courtney was in my shoes...training hard with a world of opportunity ahead of her. She looked amazing and I'm motivated by her journey. I think the biggest thing I took away from the show is the notion of "truth". Tanji never fails to bring her best to the stage and this year was no different. Hands down, her athletic talent blew it up. I have also been privileged to follow her prep through her blogs and Facebook updates. Knowing the passion she has for her sport and the lengths to which she'll push her abilities has been inspiring. I love that Tanji is always "true" to her style of presentation in both her routine and physique rounds. This is NOT to say, predictable. It's always an exciting surprise! If there is one thing I carry with me in the prep process it is to be "true" to what I love about this sport. I love the athletic training and never want to let that take second to trying to be what I think someone else would want to see out of my presentation. I pour my heart and soul into crafting my body of work and what the finished product ends up looking like is simply the result of that effort. I don't have a "look" I'm trying to achieve. There is no mold for me. I will always strive to be my best and only when I step on stage will we know how that looks in comparison to the competition. I hope I will always remain "true" to who I am and what I want. Thanks Tanj for the inspiration!
Tags: ginny gardea | npc | Figure | Emerald Cup | Onstage Image | suits by amy |
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| Ginny |
| The sweet smell of success...not so much |
| 03.03.2011 20:43:17 | |
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Stinky = Success. As the weekend of the Arnold approaches I wax poetic on the silly little things that let you know you've arrived as a competitor--particularly, smell. Game day is announced with a funktastic combo of tanning product aromas, Flexall, and fish. Poorly ventilated host hotel rooms brew an olfactory concoction of odors that reek to the average man and scream success to the battle hardened veteran. Hot pot hotel cooking may consist of reheated tilapia fillets and fill the hallways with divine putridity. Jan Tana is perfume. Many competitors opt out of showers or deodorant to preserve their color which factors a lovely undertone of B.O. into the mix. Leading up to the big event we torture captive passengers on flights with our tuna from a can. My husband pulls his shirt up over his nose to block out the fragrance of my freshly cooked turkey and asparagus pre-bedtime medley. I know it smells like farts. I'm hungry and it tastes FANTASTIC. Suck it up. All this to say...you smell funny and that's a good thing. Time to rock the stage!
Tags: ginny gardea | npc | Figure | Emerald Cup | Onstage Image | suits by amy |
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| Ginny |
| Taking care of business |
| 03.02.2011 20:23:12 | |
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...and business is good. I'm in function mode. I'm so incredibly busy that I just plan, react and don't give much thought to anything else. I think a loaded schedule is the key to not getting caught up in the mental challenges of prepping. I'm just too darn busy to care much if my food isn't as fun as it was over the weekend, if I'm a little hungry or tired. There's simply no time to think of such things. Forward motion... The two day refeed had awesome results. I blew it up in the gym these past two days and suffered no rebound effect. It was all part of my carefully constructed plan. I always get a little nervous when things are looking so good and we throw a bunch of new nutrition in the mix but Coach has never let me down and this time was no different. The days and weeks are reeling past and I'm holding on tight as time flies by. I play with the family, prep my food, pound out the workouts, tear through work projects and crash for a few hours--up again well before dawn to do it all again. It's shear madness but there is nothing I would wish to give up so I face the day with a manic grin and say, "hit me with your best shot...I'm ready."
Tags: ginny gardea | npc | Figure | Emerald Cup | Onstage Image | suits by amy |
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| Ginny |
| Rested and ready to rock |
| 02.28.2011 21:36:44 | |
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Had a great weekend and am looking down the barrel of a big training and work week. Rick and I enjoyed a quiet weekend at home sans-kids. Missed them terribly but had a chance to catch up on some sleep and relax. I had a two-day training moratorium and filled up on a ton of amazing food. I'm in the zone right now with my metabolism--like a yo-yo on a string Coach can tweak my nutrition one way or the other to bring about the desired response. It's a symphony of sort--add carbs, take them away, bring in the fats, fade them out, up/down calories. The result leaves my body guessing as to what's coming next and is keeping me lean and mean. I have a hunch that the hunger pangs are going to hit today after stoking the fire with all that food over the weekend. Good thing I bought stock in Orbitz gum and Tazo tea. I can see the home stretch to the first step on stage and I'm really excited! Make it a great week! Here's a little snap of my guy and me out to dinner this weekend. Such a treat!
Tags: ginny gardea | npc | Figure | Emerald Cup | Onstage Image | suits by amy |
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| Ginny |
| R&R...that's recover and refeed |
| 02.27.2011 00:03:57 | |
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I slept for eight hours last night. That's the first time I have had that much sleep in about six months. Right now I'm enjoying a cup of coffee and silence. The ballad of dueling baby monitors is not thrumming in the background. I have no deadlines or diaper duty this weekend. Rick and I are enjoying a nice little "stay-cation". We had a romantic beach getaway planned but got smacked with a snow storm and didn't feel like braving the coast range late after I got off work yesterday. So, the kids are at the grandparents and we are remember what it was like to enjoy a leisurely weekend. Icing on the cake...no training and a two day refeed. With but five weeks to go to the Vancouver I'm sure my plan after my decadent weekend will be a doozy but I'm under trainer's instructions to relax, sleep and eat. Aye, aye sir! I shipped off new and improved stats for weight and measurements and now plan to sit back and let my little body heal up a bit. Still feeling healthy and strong but the training has been intense and I'm dependent on my glutamine cocktails with Advil back and A.R.T. chasers to get me feeling fine. Here's a little comparison pic of the evolution over the past nine months...
Tags: ginny gardea | npc | Figure | Emerald Cup | Onstage Image | suits by amy |
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| Ginny |
| I am a Competitor |
| 02.25.2011 20:10:14 | |
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From the archive... I wrote this a few years back and it still rings true. I am a competitor. I have a dream fueled by a drive and determination to win. Every day is a personal best. I have endured where others dropped out. When it gets hard, I push harder. When I hit a wall, I break through. I am a teammate and cheerleader. I have the ultimate respect for anyone who braves the competitive gauntlet. It takes courage and determination to step on that stage. In all of us beats the heart of a warrior. I want my fellow competitors to achieve greatness and know the thrill of success. But, don’t underestimate my desire to win. If I earn a place in a top five lineup, don’t think for a second that I don’t want to beat ever other girl who has also worked hard to be there. Tags: ginny gardea | npc | Figure | Emerald Cup | Onstage Image | suits by amy |
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| Ginny |
| Progress Pic... |
| 02.24.2011 11:49:58 | |
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Getting close! About five weeks to the Vancouver--my jumping off point for the 2011 season. I'm hoping to requalify for Nationals at one of our Northwest shows and then hit the circuit. National shows are yet to be determined but I'm feeling healthy and hope the season will be a long and eventful one! With my new job I'm in the gym at a new time. The regulars were used to my bizarre workouts and weird posing/footwork practice between sets. I'm breaking in a new crowd to my training habits. They'll get used to it... What I'm struggling to get used to is the higher gym traffic and learning to play well with others when it comes to sharing the one currently operating Stepmill. It's been a fabulous training week and my meal plan is a fun one--lots of good eats! Train hard all! We're almost there!G
Tags: ginny gardea | npc | Figure | Emerald Cup | Onstage Image | suits by amy |
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| Ginny |
| Fired up and focused |
| 02.23.2011 20:48:46 | |
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Just a quick update... Here we are about five weeks out from the Vancouver. Prep is bang on. We're right where we should be. This week we continue to dial things in and I get a long rest weekend to look forward to and a nice two day refeed. We started the season with the goal of having me stage ready several weeks out for all intents and purposes and we're tracking with that. This achieves a couple things--I don't have to stress about whether I'll be ready or not and the push and hold philosophy seems to give me a nice look harmonizing the desired degree of leanness, skin tone, and conditioning. We also avoid the potential problems that arise from having to make unusual changes to water and nutrition to "peak". I try to plan and not "peak". My food and water really won't change at all in the week leading up to or the day of the show from what I'm accustomed to in the next couple weeks. So, assuming things continue to unfold as they have been I'll be ready to step on stage in the next ten days to two weeks and we'll just let things simmer until the big day arrives. I am approaching the Vancouver and EC with the same attitude I always do which is to go in my absolute top condition, have some fun and see where the chips fall. I do have my sites set on a higher goal and that is to re-qualify for Nationals and go on to capture my pro status. Someone asked me recently what you "get" when you turn pro. For me this would be the gratification of upping the competitive ante. It would mean much of my hard work would be realized in a title. Do I need the title to feel rewarded? No, but I'm gunning for it. It's my own personal goal-oriented gauntlet--the next step in the self challenge of chipping away at the desire to step on stage a little better each time and compete shoulder to shoulder with the best. I am committed to bringing my best and the rest is outside of my control. We'll see how it all shakes out in the months to come. One way or the other it promises to be interesting...
Tags: ginny gardea | npc | Figure | Emerald Cup | Onstage Image | suits by amy |
