Visualization for Figure Competition

Nutrition training routine cardio

By: Hyla Conrad
NPC KY Muscle Overall Figure Champion
Magazine 18 #1

I have always dreamed of competing but I didn’t know where to start, so in January of 2011, I turned to the Internet and searched for personal trainers in Kentucky. That is how I found IFBB Pro, Julie Lohre. It was the best decision I ever made. I was small and thin, with little to no muscle. Julie suggested I compete in bikini, but I always loved the way figure athletes looked and dreamed of having a body like that.

I was determined to gain muscle in my upper body and with a background in gymnastics, I decided to take a shot at Fitness. I will never forget Julie’s response to my first 4-week photo update. I had gained muscle in my upper and lower body in just 4 weeks. I was ready for the stage in 9 weeks with lean muscle gains and a lower body fat percentage.

I placed 1st in Fitness at the NPC Kentucky Derby Show and 2nd at the Julie Palmer Showdown.

Now, I am a figure competitor. My muscle gains have increased, and my body fat percentage is stable, only dropping during contest prep. The process of contest prep is easier because I am able to stay on track with the help of Julie and Beverly International. I am healthy and have tons of energy. Along with my everyday healthy lifestyle, competitively 2012 was the best year for me! My fall competition season started with Overall Figure wins at the NPC Kentucky State, the NPC Ohio State and the NPC Kentucky Muscle. My fall season ended with a trip to NPC Nationals in Atlanta, GA, which gave me the experience I’ll need to improve and come back stronger in 2013. This journey and career path is just the beginning for me, and I am excited to see what is next.

Hyla Conrad figure overall winner
Winner Overall Figure NPC Kentucky State
NPC Ohio State & NPC Kentucky Muscle

Working with Julie has been a positive, life changing experience; committing to her training programs and nutritional guidance delivered results. She introduced me to Beverly International products, which supplemented my success in ways I never could have imagined. The quality of these products has given me the ability to take Julie’s training and nutritional programs to another level.

Now, I’d like to outline exactly what I did this year to achieve these results, and I hope it will help you design your own success program for 2013.

My Muscle Gain Stay Lean Diet

Meal #1
  • 2 whole eggs + 3 egg whites
  • 3 slices of turkey bacon
  • 3-4 slices of low-carb/high fiber bread with spray butter and sugar-free jelly
  • ½ cup of berries
MEAL #2
  • ½ cup of low-fat cottage cheese, 1 small apple
MEAL #3
  • 8oz ground turkey patty with 2 slices of low-carb/high fiber bread to make a burger with lettuce, tomato, onions, pickles and mustard
  • Small salad w/ 1 tablespoon olive oil & vinegar dressing
MEAL #4
  • 2 scoops Ultimate Muscle Protein
  • 1 banana or apple
  • 2 tablespoons natural peanut butter
  • 2 rice cakes
MEAL #5
  • 4-5oz lean beef
  • 2 cups of green vegetables-usually a salad or green beans
  • ½ cup of sweet potato or brown rice
MEAL #6
  • 2 scoops of Provosyn mixed with ¾ cup of skim milk (awesome for lean muscle gain)
Supplement Schedule
FitTabs Multi-Vitamin: 2 in AM and 2 in PM
BI Glutamine Select: 1 scoop during training and another at night if I’m feeling depleted
Lean Out: 2 capsules with 5 meals
Ultra 40: 2 tablets with 5 meals
EFA Gold: 3 in a.m. and p.m.
7-Keto: 3 in AM and 3 with Lunch (4-6 weeks out from competition)

Cardio 30 minutes HIIT

3-4 days a week 30 minutes HIIT in the early evening. I can work harder when I do cardio in the afternoon and I have more energy. As a former sprinter, I usually head to the local track and do sprints mixed with some plyos or I run stairs at the local fairgrounds. This type of cardio really helps keep my legs tight, while developing the glute/ham tie in that many of us struggle with. I also wear a heart rate monitor to help me understand when my heart rate is at its peak and help me to monitor shorter recovery times. My recovery times are based on HR and not muscle exhaustion or accelerated breathing rates.

Training

My training routine is more athletic based and incorporates bodyweight exercises mixed with higher intensity weight training. I started doing Tabata workouts and saw a huge change in my cardiovascular system. My recovery times in between sets were becoming easier and I was becoming more efficient each week. Plus it keeps my mind active by switching up the typical training regimen.

I also added in Pilates twice a week to keep my legs and core tight, while helping to elongate the muscle bellies in my lower body.
Monday
Core/Back/ Delts
Tuesday
Legs
Wednesday
Rest
Thursday
Back/Biceps/Triceps
Friday
Shoulders/Abs
Saturday-Sunday
One Pilates and cardio session on either day
Sample Tabata Workout
8 sets x 20 seconds work/10 second rest each exercise
  1. One Arm Overhead Press Standing on one foot (alternate foot)
  2. Across Body Delt Pulls (left)
  3. Inverted Pushups
  4. DB Lateral Raises
  5. Across Body Delt Pulls (right)

Presentation Competition Experience

After working hard for weeks, sweating, training and sticking to clean meal plans, competition day is the day I get to be tan, wear pretty jewelry, and have my hair and makeup done. For me, competition day is my "girly" day! The competition experience is always special to me and each one is unique. I always meet wonderful inspiring women who are living the same lifestyle I am. It’s like, "you step backstage and things you love automatically surround your world". Just being in the competition is a great feat in itself, and everyone should be proud of being a part of something so wonderful.

I practice my presentation at least 3 times a week year round, even if it’s just a quick 5min practice in my gym clothes. This helps me remember some of the reasons why I am training and helps me keep track of symmetry and areas that I need to improve. First thing that goes through my mind is, smile. Second, is eye contact to all the judges. Lastly, I remember this is a show, and people want to see a show. My walk, my stage presence, my confidence, everything is centered on one thing – knowing that I am in a show. I scan the judges and the audience constantly with a huge smile on my face. I practice this at home in a mirror, the walk, eye contact to all the judges, turns, just like it’s a real show.

Vision and Motivation

What helps keep me motivated? I am a strong believer in connecting the mind with the body. I truly believe if you can vision yourself in a positive light, you are able to achieve anything. Connections between the body and mind are very important for diet and training too. Knowing how foods work in my body help to keep me on track and healthy. Understanding the muscle structure and how it works is key to making those connections with the body during training sessions.

I have a vision of what my life will be like in a couple years. It’s a vision that includes everything I have ever wanted to achieve in my life. I revisit this vision often, and have a key word that takes me there. That key word is "steam". My vision looks like this – "I am cooking a healthy meal for dinner in my kitchen, and the "steam" is rising out of the pot on the stove. My husband is sitting on the couch reading. My dog Max is napping on the floor a couple feet away from me. The windows are open, the air is clean and crisp, and the leaves on the trees are changing. I feel fit, healthy, and happy. I am in my mid 30’s and I am an IFBB Pro and I have won many competitions and have friends that support me and love the bodybuilding industry as much as I do." This vision is important to me, and holds a special place in my heart. When I lose my focus, I turn to this vision and it keeps me training and pushing towards it. I really suggest that you develop your own personal vision for the life you want to achieve, inside and outside of fitness.

The love for this sport will never die for me. I know when I am 80 years old, I won’t be competing but I will still be training and enjoying this healthy lifestyle, and I will still be using Beverly International products!