PERSONAL TRAINING - CORPORATE FITNESS - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - CORSE STRENGTH - POSTURE CORRECTION - CARDIO FITNESS

OCB Presidential Cup 8/8/15

Review by Medina Roberts

 

Overview of notes

 

Dear Competitors, below I have composed for you with Mo, my business partner, who translates my Medina scribble into English which you can understand.  First, note the terms I use below that sometimes need more explaining when you find them in the individual feedback.  I give general terms to help explain myself and beneath that are your individual notes.  For more, you may send your picture and any additional questions you have to mandmxtreme@gmail.com  And, as you continue to compete and improve, I invite you to register for the second annual NGA Historic Fredericksburg on October 4th.  It is a straight through format on Sunday and I can send you our appication directly our through our website www.mandmxtreme.net under Historic Fredericksburg! Good luck always and hope to hear from you or see you on our stage again soon!

 

Terms used in feedback:

Bigger shoulder: In bikini competitors, I look for a swipe on the muscles to show each one and I call these peek-a-boo lines.  So when I ask for bigger shoulder, I am looking for a bigger swipe on shoulder and I want that peek-a-boo lines for the bikini competitor. You need to be tight and muscular but you don’t have the deeper muscle lines like figure.

 

Holding water= Hydration is such a huge factor in training for a show and is particularly important just days before the show.  The body needs enough water in its system so that the liver can metabolize stored body fat and allow the glycogen from carbs to be converted into the muscle.  Competitors must consume adequate amounts of fluids particularly over a gallon or even 2 gallons because if water is restricted, the muscles actually lose their fullness.  The body when dehydrated can’t burn the body fat for energy and so the excess water is stored under the skin which is what is referred to as “holding water”.  It smooths out the appearance of the skin so that the athlete won’t be looking as hard. Restricting the water causes the body to hold it.   If water is being flushed out of the system, the muscles shrink and lose that full look..And so to counter that, many athletes “carb up” with the belief that the muscle is being fed with glycogen to improve its shape and fullness and create better muscle separation.  When the athlete tries to do this in a dehydrated state, the carbs get converted to glucose but the glucose is not able to enter into the muscle unless there is enough water for the chemical reactions to occur that allow the muscle to convert the glucose.  So the glucose is converted to stored fat which is not the intention of the athlete. I know this is the opposite of what you are trying to do.  

Often times, holding water happens with the gluts particularly.   Many of athletes  start to carb up too early and so the glute muscles begin to hold water.  The muscles then don’t look as tight on stage as a result of some change happening in your diet and hydration.

 

Overall muscle size body = Your symmetry and muscle definition is great! But in your line-up with bigger guys in bodybuilding,  I need more overall muscle size as you are stacked up with the other competitors so that next time you can place higher to be rewarded for your amazing body and hard work. I would recommend performing high load and low reps for a heavy off season regimen to build that muscle size.  Whenever I refer to overall muscle size, I am recommending you to lift very heavy in your off season competition prep overall and to feed the muscle as well to gain muscle size for future shows.

 

Bigger particular muscle size = Keep up with those squats, deadlifts, and lunges if I am asking for more muscles in your legs like glutes and hamstrings.  I would recommend performing high load and low reps for a heavy off season regimen to build that muscle size.  I describe what needing bigger shoulder is in a different section. Mostly I ask for you to work on building a particular muscle because it helps give you better symmetry and more balanced look in whatever class you are competing.  Each class for bodybuilding, physique, figure, and bikini, needs to have the muscle lines either “peeking” out like in bikini or very designated and deep like bodybuilders.  So, each athletes’ feedback will be different for muscle size based on what class he or she is competing in and how his or her own body is built and presented on stage.  The athletes goal should be to create that symmetry which I talk about below so I look for even, balanced physique.

 

Better symmetry=  Symmetry in a physique means that the muscle mass is distributed evenly for a balanced look.   Symmetry can be determined partially through genetics  and is influenced by body type too. Knowing one’s body type and predisposition through genetics is part of learning how to improve your symmetry.  The judges feedback to build more of a particular muscle group size is to help create more symmetry and balance in your look.   For those with more of an endomorphic type (pear shape and larger waist) physique, diet, cutting weight to become leaner and particularly working on the abs will often be the focus.  Ectomorphic types (small bones, long arms, and naturally leaner) typically need to really focus on arm size because it is a problematic area.They will also need to focus on overall weight gain. The ectomorph has a small bone structure which can enhance symmetry by creating an illusion of greater size.  So genetics do play a factor so I can give feedback on how to help get better symmetry through gaining size in a certain muscle group, but genetics does have a role on inherently working to one athlete’s advantage over another based on body type.  The mesomorph, narrow waisted/broad shouldered and muscular, is at the best advantage for their genetics predispose them to be leaner and most muscular naturally.  To help you develop better symmetry, I look at your body type and identify the weak points and recommend which muscle groups to develop more fully for better symmetry.

Improve on your Conditioning: Conditioning refers to being able to see the separation of muscle groups very clearly because the athlete has prepared his or her body in a very lean state.  For men’s bodybuilder’s this can be as low as 2-4% body fat and the striations and vascularity are visible.  When I give feedback to improve conditioning, I am referring to how you may need to try a different type of diet for next show to get to an even leaner place for stage where the muscles are popping out more and body fat is a little lower.  This could also be achieved by  staying  2-3 weeks longer on the same diet used for your show or finding a different diet or different approach to get leaner in your own physique and tighter on stage.

 

In

dividual Feedback:

Pro Physique

#1- I enjoyed your posing on stage and you have such a great upper body especially your shoulders!  Loved the suit choice too.  My feedback to improve is to work in next show prep to bring tighter glutes and hamstrings (see my general comments for this).  Great job!

 

#2- You have an amazing back and great conditioning!  I would love to see bigger glutes next time and for your off season work to focus on this.  Loved your posing and look forward to seeing you again on stage!

 

#4-  You have a great upper body and conditioning and would recommend for you to improve to work in off season on building overall more muscle size (see general notes on this).  Congrats on a great showing on stage!

 

#3- Your shoulders are a definite strength for you.  Now, I would like to see more muscle size in your lower body.  You have a great physique and I wish you the best!

 

Physique men

 

#17- I placed first.   I loved your physique and  want you to show it off more with your confidence and presence on stage!  Remember to smile and let us as judges see your confidence because you have the body!

 

#32- I placed second.  This was a great class and I loved your physique and posing and feel that your shoulders are a great feature for you and to improve I want you to work more on your confidence with your presentation on stage.  Also, a darker color for your tan will also help your presentation.  As you work on these touches of your presentation with your confidence and color, I hope to see you in the future as you should continue to do well! Keep working hard!

 

#38- I placed fourth.

 

#43- I placed fifth.  In this class, you looked great but compared to the others, I would like to see more size overall with you so I recommend building muscle size overall and see my general notes on this.  I loved you on stage, very cute and just now want to see you in off season build and also bring more confidence with your presentation too.  Keep going and hope to see you on stage again!

 

#53- I placed third.  You had really great routine and especially enjoyed your posing!  You have great symmetry in this sport and now to improve would just like to see a little more conditioned physique to have a slightly harder look.  Please refer to my general notes to help improve conditioning as this will help you go even further in the sport because you have the posing and now just need to make little changes to continue to get better each time!

 

Men’s Debut Bodybuilding

 

#59- I placed first.  Posing posing posing color confidence practice posing because you have great potential little leaner

 

Figure Debut

 

#13- I placed sixth.  You have great potential and to improve I recommend building overall muscle size.  Love your body and want to see you in off season work hard to build more muscle.  See my general comments above on building more muscle size.  Keep working hard!

 

#33- I placed fourth. I must first commend you on your great conditioning!  Now, to show off that great conditioned body my recommendation for you is improvement with your  posing...I advise you to not have gum next time and specifically to work to open that back.  I can help if you need more on how to do this.  Come back to the stage next time with this improved posing and confidence and you will continue to improve!

 

#40- I placed third.  You have a great body and great potential!! My advice to help you improve is to work on posing as you practice, practice, practice this posing piece to help you gain confidence and enhance this to your overall presentation because you have the physique. I recommend a little longer on diet or slight change to achieve just a little tighter look.  You got this and keep going in this sport as I am here to help in any way!

 

#82- I placed second.  You are so gorgeous!  I noticed in your front pose that one shoulder is higher than the other.  I would like to see you work for your posing to be aware to keep your shoulders level and this will improve your presentation.  You have a great back and I recommend tighter glutes next time for stage (see general notes on this).  Love your confidence and look forward to seeing you again!

 

#52- I placed first.  Congrats! You are so gorgeous and I loved your symmetry and great posing!  I especially commend you for having such a great back!  I would recommend slight changes in your conditioning and diet to be just a little tighter overall and work in off season to build bigger quads.  You are a beautiful girl and competitor and hope to see you again!

 

#54- I placed fifth and must say you are also such a beautiful girl!  I loved your back as a great feature for you and now want to recommend tighter glutes (see general comments) and overall just a little leaner.  Bring back that confidence and great body shape to continue to grow in this sport as I see great potential in you!  

 

Bikini Debut

 

#6- I placed first.  I loved you body and your waist!  To improve, I would like you to build more shoulder (see my notes in general comments above on this) and work with your next show prep to be a little leaner especially in glutes area so your diet can change slightly or stay longer on it to do so.  Congrats and look forward to seeing you again! Keep going!

 

#9- I placed fourth.  With your long torso, I recommend figure for you to compete because a figure suit would fit our body a little better and also match your conditioning!  You have great conditioning which is a little harder and more suited for figure.  Please consider as you have great potential here!

 

#14- I placed seventh.  I first must say that you are a gorgeous girl and I would love to see you back on stage - your conditioning and overall working to prep for next show with longer on diet to be leaner would be great for you!  Practice your posing and presence and with your more conditioned look, can’t wait to see you again!

 

#34- I placed second.  You are such a gorgeous lady! Love your posing and legs and great conditioning!  Now for feedback I give you recommendation of building bigger shoulders (see general notes on this).  Congrats and hope to see you in future.  You are beautiful!

 

#44- I placed fifth. You have great potential and I placed you here in this class as I loved you on stage and thought you were very cute and want your presentation to be a little more confident next time as you work on your posing and I recommend a slightly darker shade for your tan to also help your presentation on stage.  You have a great body and great potential as I said and would recommend that you stay a little longer on your diet or slightly change your approach to overall be leaner for next show especially tighter glutes.  Keep working hard and I am here to help in any way!

 

#58- I placed third. You are beautiful and I would really love to see you try figure because of your great muscle size! Particularly, you have amazing quads, back, and shoulder so I could really see you doing well in figure.  For these reasons, I had placed you here because of your size of muscle in your arms and back in the bikini class.  For more clarification or any questions you can always email me, as I love the muscle size but could not award you for it as much in the bikini class.  Again, I must commend you as such a beautiful competitor with great muscle size!

 

#76- I placed sixth. You are so cute and loved seeing your beautiful body on stage!  I want you to be more confident as you continue to compete and build more shoulder (see general notes) and also slightly change diet or stay longer on it for overall tighter look.  Congrats and keep working hard!

 

#79- I placed eighth. You are gorgeous!  I now want to see more confidence and for you to really own that on stage.  You are gorgeous! You have a great body shape and love your arms in particular.  I feel a different suit top will help show your body off even more and for your physique, I would like to see you build your glutes in off season (see general notes on this).  You have so much going for you and would love to see you back on stage again with different suit, bigger glutes, and more confidence.  Congrats as you are a beautiful competitor I hope to see again!

 

Men’s BB 50+

 

#48 - I placed first.  Great job as I commend both of you in this class.  My recommendation for improvement is to work on your glutes in off season to build and bring tighter to stage as you work on your overall conditioning (see general notes) and I recommend just a little darker color to help your presentation even more.  Congrats and keep working hard!


#73- I placed second in this great class.  Your overall size of muscle is what I recommend you work to improve as you build in the off season and also come to stage next time with darker color and practice posing a little more.  Great job and hope to see you again!

 

Men’s BB 40+

#16- I placed first.  Your posing was great!  You have good conditioning and amazing improvement from your first show.  In the off season, I recommend building more size overall and want to continue to see you on stage as it is all about improving your physique and presence each time and I see that!  Amazing job!

 

#21- I placed second though you have such great potential!! Your areas of improvement lie in your shoulders and mid pecs to build.  I was impressed with your conditioning overall!  And it was a tough choice with placement in this great class!  Keep going and look forward to seeing you on stage again!

 

#73- I placed third for you looked great in this class and now just want to see more muscle size and darker color for your presentation.  You have a great presence and commend you on this presentation piece and now want you to build on this with a more conditioned body next time with more size to show off as well. Keep working hard!

 

 

Figure 40+

#26- I placed first- You are gorgeous and I love your body and shape!!!  Now to improve I recommend shoulder a little bigger (see general notes) along with tighter glutes and hamstring which comes with slight change or a little longer on your diet.  You have great legs! Now keep working on that upper body and a little leaner and can’t wait to see you next time!

 

 

Bikini 40+

#15- I placed second.  It is amazing that you lost 75 lbs and look amazing on stage! Be proud!  You have a great look on stage and to improve I recommend tighter glutes and bigger shoulder in your off season prep to build (see my general notes for more ) I loved posing and everything you stand for on the stage.  

 

#19- I placed first.  You have a beautiful body, but it is a little too lean and hard for bikini.  I would like you in a bikini class to be fuller so for your show next prep you can change diet to be soft and fuller on stage.  I loved your posing and you are beautiful.  Congrats!

 

#79- I placed third. I love your shoulders and your posing is beautiful.  To improve for next show, I recommend changing diet or staying longer on it to be leaner and  tighter next time.  You have great potential.  Keep going!

 

 

Men’s Bodybuilding Novice Light

#28- I placed first- I loved your upper body especially and you showed great confidence!  Now to improve, see my general notes for building overall more size and the quads, calves, and hamstring muscles in your legs need to be bigger and this can help you too with your presentation. Great job and keep working hard!

 

#56- I placed second in this great class and really loved your back! You have great potential and found that you were holding water and so I’d like to see you leaner next time for stage.  Continue to work hard and improve with your prep to bring a little leaner body to stage and work on your posing.  Great potential in this sport, don’t stop working hard and hope to see you again!

 

#11- You have great hamstrings and great legs!  And I recommend building more muscle here too in your legs in off season.  Also, work to change slightly or stay longer on your diet in next show prep to improve your conditioning for stage.  Congrats and look forward to seeing you back on stage again soon!

 

 

Women’s Novice Physique

#50-  I placed first.  Overall size and color and love your presence on stage great posing but I think your presentation would be even better in a different suit

 

 

Men’s Physique Novice

#17- I placed fourth.  See Men’s Physique Debut.

 

#20- I placed ninth.  I did love your shoulders and want you to work to build more size overall next show!  You have potential and want to see you again as you improve your posing and confidence will get better and better!

 

#32- I placed third.  You have great posing and great shoulders as your strengths, now work on conditioning to improve for next show.  I want to see you again and with more confidence.  You got this!

 

#45- I placed eighth and I want to say I really see you doing well as you have the look for physique and to improve, I recommend more size and confidence as you work in off season to build muscle and I want you to be confident in your stage presence too.  Hope to see you again!!

 

#53- I placed fifth.  See Men’s Physique Debut.

 

#60- I placed first.  See Men’s Physique Open.

 

#75- I placed second.  You have a great look for physique and remember not to mix the bodybuilding posing into your routine.  Loved your conditioning and amazing back!!You could even consider bodybuilding class because you have the legs for it too.  Congrats again!

 

#80- I placed seventh.  What must be given in feedback of a great class is that I loved your presence and posing on stage!  You have a great physique and I feel would do better in bodybuilding to be rewarded more such thick, beautiful muscle!!

 

Figure Novice Short

 

#18- I placed first.  Size overall and tighter bigger hamstrings

 

#33- I placed fourth- See Figure Debut.

 

#41- I placed third while you have such great potential and want conditioning to be your area to improve with prep for next show!

 

#82- I placed second- See Figure Debut.

 

 

Figure Novice Tall

#13- I placed second. See figure debut.

 

#40- I placed first.  See figure debut.

 

Bikini Novice Short

#5- I placed seventh.  You have great potential!  To improve, I recommend building bigger shoulders (see my general notes on this) and continue to work on your conditioning and you will go far!

 

#6- I placed first. Loved your body and congrats!  To improve, now I wish to see just a little bigger shoulder and leaner overall.  Keep working and congrats again!

 

#30- I placed third.

 

#51- I placed fourth.

 

#57- I placed fifth.  You have great conditioning and are a gorgeous competitor!  I would like to see you a little fuller and work to build your glutes in the off season.  You have great legs and great potential as a beautiful competitor to keep improving and hope to see you again!

 

#58- I placed second.  See Bikini Debut.

 

#70- I placed sixth.

 

Bikini Novice Tall

#9- I placed fourth.  You are beautiful and have such a long torso that I feel figure would be a little better suited for you and your body shape.  Your conditioning also makes figure a better match for you too. For these reasons I could not place you higher in bikini and want you to consider figure class and can email me if you have further questions on this.  Congrats again and please consider figure too =)

 

#14- I placed fifth.  You are in a great class and are such a gorgeous girl!  My recommendation for you is with conditioning as I’d love to see you back on stage with a slightly leaner look(see general notes on this).  Loved your walk and posing and you have much to offer as you continue to work hard!  

 

#31- I placed first. You are so gorgeous! Congrats!  I loved your small waist and big shoulders- beautiful posing and presentation =)

 

#34- I placed second.  This was such a great class and I loved your posing and conditioning!  You have great legs and now I recommend building bigger shoulder in off season to match.  Keep working and congrats!

 

#37- I placed third.  You are such a gorgeous girl in a really beautiful class and I loved your body shape and great posing.  Loved your abs and gorgeous glutes!  You have such great potential and my feedback would be for tighter glutes (see general comments) next time and you will continue to do well =)

 

#74- I placed sixth.  You are a beautiful girl and would recommend you to improve conditioning (see general notes).  A leaner look on stage for you will help you go even farther.  This does not take away from your beautiful posing and symmetry!  Congrats as first time on stage and you will continue to grow in this sport as you work on conditioning and I also recommend a little darker shade too.  Keep going!

 

Men’s Physique Open

#60- I placed first.  See Men’s Physique Novice.

 

#29- I placed third. Loved your conditioning and great posing and suit!  I wish your color was a little darker as this would have improved your presentation.  But your presence on stage was so great along with your smile...keep that going!  

 

#53- I placed fourth.  See Men’s Physique Novice.

 

Figure Open Short

#18- I placed third.  See figure novice short.  

 

#26- I placed fifth.  You had great conditioning and I loved your shape with your small waist and good quads!  Your posing was on point and to improve I want you to bring more confidence with it too!  Work in off season to build bigger hamstring, glutes, and mid delts….keep working hard and I hope to see you again!

 

#33- I placed seventh.  See figure novice short.

 

#41- I placed sixth.  See Figure Novice short.

 

#49- I placed first.  I loved your body and muscle size to make you deserving of this placement.  Amazing shape and great lats and great legs and you have that ideal physique for figure- so gorgeous!  For pro stage, I would recommend building bigger glutes.  Overall, so amazing and congrats!  

 

#52- I placed second. I loved your posing and your symmetry….so gorgeous!  You have an amazing back and truly are a beautiful competitor.  What separated you from first placement would be to get a little leaner for next show.  Overall, so gorgeous and congrats again!

 

#82-  I placed fourth. See figure novice short.

 

 

 

 

Figure Open Tall

#8- I placed first.

 

#13-  See figure novice tall.

 

#22-  You showed great posing and presence on stage.  Loved your smile and presentation….now, I’d love to see you on stage with same presence and just little leaner overall (see general notes)  Keep working hard!

 

#35- I placed third.

 

#40-  See Figure Novice Tall.

 

#71-  I placed second.  You have a great body and in a great class like this I find that posing can be a huge difference and I offer you specific feedback for you in your side pose: be careful to twist from your waist and not your shoulders so that you show that your lats are wider than you showed on stage.  You have great potential too as you improve in your posing here and work in off season to build bigger glutes and quads.  Keep going!

 

Men’s BB Open Light

#21- I placed second.  You had great conditioning and this was tough choice with your class.  To separate you, your color needed to be a little darker and your pecs just a little bigger and fuller.  I loved your posing and presentation and conditioning and hope to see you again!

 

#36- I placed first and it was tough choice because this class was very close...I loved your routine and great conditioning!  Your amazing lats helped separate you and your symmetry too!  Congrats!

 

Men’s Mid-Light BB Open

#28- I placed first for better muscle size overall especially quads and better symmetry but this was a great class and I commend you and wish to see you again!

 

#56- I placed second- This was a great class but your conditioning and posing just needed to be there a little more which is why you placed here and you have great potential to continue to do well....keep working hard!

 

Men’s Mid-Heavy BB Open

#16- I placed third.  This was great class but your glutes were holding water which separated you from other competitors and to improve next time this is your area to work on.  Great job overall!

 

#27- I placed second.  This was a tough choice as it was very close between you and the first place in this class but the first place was just a little fuller and leaner.  Keep working hard for you have a great physique and in the offseason would like to see you continue to build that beautiful muscle!

 

#42- I placed first for great posing and conditioning and your muscle size... loved it!!  Great job!

 

#59-  I placed fourth as you have great potential and posing.  Now to improve see my general notes on improving your conditioning and build abs in particular.  Keep working hard!  

 

Men’s BB Heavy Open

#25- I placed second for it was tight between you and your competitor and commend you on showing a great physique!  And to improve, I recommend you practice your  posing and work to come back next time for stage with just a little more fullness and a little leaner (see my general notes on how to do this with slight changes in your show prep diet).  

 

#48- I placed first.  You have such great potential and I want to see you again as you continue to work hard and build bigger glutes.  Congrats!

 

Bikini Open Short

#5- I placed tenth.  See bikini novice short.

 

#6- I placed second.  See bikini novice short.

 

#15- I placed ninth.  You looked amazing on stage in this great class!  And to hear that you lost 75 lbs...wow...amazing!  To continue to improve in this sport, I recommend bigger shoulder size (see my general notes which also talk about tighter glutes which can help you too).  Congrats again on amazing work!!

 

#21- I placed seventh.  I first must commend you on great conditioning!! This was a tough class and it was very close so my feedback for you to improve is build bigger pecs and quads in your off season (see general comments on building more size). Keep going and hope to see you again!  Great job!

 

#36- I placed fourth.  I loved your routine!  You have great conditioning and were in a great class!  

 

#39- I placed first.  I especially loved your posing!  Also loved your body and just felt you had such the perfect bikini body! Great shape, posing, and conditioning!  Loved, loved, loved seeing you on stage!  Congrats!

 

#51- I placed fifth. See bikini novice short.

 

#57- I placed sixth. See bikini novice short.

 

#58- I placed third.  See bikini novice short.

 

#70- I placed eighth.  See bikini novice short.

 

Bikini Open Tall

#9- I placed tenth. See bikini novice tall.

 

#10- I placed first. What a perfect bikini body!!  Amazing shoulders and your posing was gorgeous!  Congrats again!  

 

#19- I placed fifth.  You do have such a beautiful body and I find it a little too hard/lean for bikini and would love for you to consider figure for I feel you would do even better in that class.  Keep competing for your body is so beautiful and please consider figure.

 

#31- I placed second.  See bikini novice tall.

 

#34- I placed fourth.  See bikini novice tall.  

 

#37- I placed third.  See bikini novice tall.

 

#74- I placed seventh.  See bikini novice tall.