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

OCB Fit Physiques Championships 9/5/15

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.

 

Individual Feedback:

#1- You had great posing and I love your presence on stage.  Now to improve your physique, I recommend building more glutes overall and your legs bigger too...Your arms and abs are amazing!  So, keep rocking your presence and confidence and now come back with the lower body bigger to match that amazing upper!

 

#2- I must commend you first for your conditioning!  Great conditioning!  Next, I enjoyed your posing and loved how you commanded the stage.  I just recommend a little bigger size overall so see my general notes on this.  You got it...keep working hard and come back bigger overall and you will continue to excel!

 

#3- You are simply amazing and such a motivation to all!!!

 

#4-  You have such great symmetry which is hard to achieve in this sport and I commend you for this!! Also, you showed great conditioning!! I especially loved your glutes =) So now, for my feedback I would like you to build more size in off season and you can read more in general notes above on how to achieve this.  Look forward to seeing you again!

 

#5- You really looked great!  So beautiful and really good conditioning!  My feedback for improvement in off season would be to focus on your shoulder for more size.  Really great competitor and I want you to continue to work hard and compete and you will go far!

 

#6- You have great potential and though that your size overall is the biggest feedback I can give you for improvement.  Also, see my general notes on how to prepare to achieve tighter glutes for show.  Bring back a great smile and little better color and you will see vast improvement as that is what it is all about each time looking better than your last and you did great and will continue to as you work hard and I hope to see you back on stage in future!

 

#7- You simply rock the stage with even your smile! And you have great potential! Here is feedback for improvement: In your back pose, I want a different posing to help present your body better...you need to open your back instead of closing it like you were doing.  You really have great conditioning and potential, so make sure to pose it!

 

#8- You have such fullness and quality muscle!! Now, for improvement, I would love to see you build your glutes and hamstrings.  Keep bringing it and working hard in off-season.  Hope to see you soon!

 

#9- Loved you on stage! You were really great- especially your posing.  You have an amazing body!! My only criticism is for your glutes to be tighter so see my general notes on this.  Keep working hard  and hope to see you back on stage again!!! So beautiful and amazing body!

 

#10-  I loved your presence and smile that shone on stage!! You do have such a great physique and shape!  Your side pose really presents your body best right now and to improve I want to see bigger quads and hamstrings and see my general notes about how to prepare for show with tighter glutes because this area in your legs and glutes is where I want you to work for next show.  You have great potential so keep going and look forward to having you on stage again soon!

 

#11-  My feedback first is to recognize your great posing and great conditioning as a strength for you! Next, an area to improve would be to build overall more muscle size in offseason so you can be fuller for stage next time and in particular work to get bigger shoulders.  Great job on stage and now just continue to work to get fuller overall and a little tighter in your glutes as you prep for next show.  Good luck!!

 

#12- Your conditioning and shape is really great! I have to commend you right away for that and your posing really presented your body beautifully.  To help improve your presentation, I would like your tan color to be just a little darker next time and smoother as I saw it was a little blotchy and when you have such a great conditioned body, you want your color to really present it well and sometimes this means you need to make sure you have exfoliated and moisturized your skin enough to really accept the color and have a smooth even application of the tanning solution.  Beautiful job up there on stage and hope to see you again!

 

#13-  I loved your body especially your legs!  You have such full quad and hamstring muscle- so beautiful! I also think you would do well in figure because of your quality muscle! For bikini, I would like you to have tighter glutes for stage (see general notes about this) and build more size in your glutes.  Great job and keep working hard and remember what I said about which class you choose to compete.

 

#14- You have such an amazing body!!! My feedback for you now is to work on your posing now to show it off! Specifically, I want to see you open your back and stand with your feet just slightly more apart so your legs are not so close together.  Once you have this down, your body and presentation will take you even farther in the sport! Keep going!

 

#15- Loved your physique and commend you on such a beautiful, perfect bikini body! Your posing too was so amazing and well done.  Just loved the entire package! To improve, I would say to work in off season to build just a little bigger quads.  Overall, wow- so amazing!

 

#16-  Your smile is a wonderful asset to your posing and presentation and really brings out your confidence and good presence on stage as I enjoyed seeing you and commend you on such a small waist and can now improve if you build just a little more size overall (see general notes on building overall muscle size).  You have great potential so keep working hard!

 

#17-  I first must say I was impressed with lot of quality muscle that you have and commend you on such an amazing upper body!  Now, to improve work to build your glutes and lower body to match that awesome upper half.  You will continue to do well and improve as you focus now on lower body and I look forward to seeing you again!  Good luck!

 

#18- Your posing & smile are so beautiful!! Loved seeing you on stage!  My feedback to improve is to prep for next show to come with tighter glutes (see my general notes on this).  Overall, everything you brought to the stage is simply amazing- loved your presence and total package.  I would tell competitors to watch you because you bring so much positive energy and your big smile just lights up the stage!  

 

#19- You are a competitor with great potential and now I just recommend some improvements with your posing to really present your body well….don’t close your back and really keep your body straight.  This can help you show your body better and I want to see you back on stage again!

 

#20- Great posing!!! You presented yourself very well so I placed you high, but there was a girl in your class too who had amazing body and muscle, but did not pose well.  I have to judge what I see on stage and recommend that you lift really heavy in off season to build more muscle size overall.  As you work to do this, I see you really with such great potential to do really well in the future and place even higher next time. Keep working hard!

 

#21- Your symmetry and conditioning is amazing!! My piece of feedback for improvement for you is to really be confident and build that confidence to help your presentation on stage because you have the body and I want to see your confidence match it!

 

#22- I first must say how great your arms looked and I loved your posing, your color, confidence, and presentation!  I recommend building bigger chest in off season with heavy lifting and when you present your body next time on stage, avoid leaning forward.  The other feedback to help you is just stay little longer or slight change to your diet to be a little leaner for stage next time too.  Keep working hard and hope to see you again!

 

#23- I loved your presence on stage and your posing was so beautiful.  See my general comments on how to prepare for stage to be a little leaner and tighter in your glutes and hamstrings.  Beautiful job; keep going!

 

#24-  You have such a great shape and gorgeous posing!  My suggestion for improvement is to improve conditioning (see general notes) to add to that great shape you have!  Can’t wait to see you back on stage with more conditioned look!! Such great potential!!!

 

#26- Your presence is a great strength for you along with your quality muscle and conditioning...keep working hard!  It is great to see you on stage!  Next time, if your tan is a little darker it will really help your presentation even more.  Keep working hard as you have great potential in this sport to continue to grow and do well!

 

#28- You have really great shoulders as a strength for you and I noticed you legs were holding just a little water so I would like for next time to see your legs a little leaner.  Keep working to get bigger quads in the off season by lifting heavy and you can get tighter glutes on stage next time with a little change in your diet or staying on it a little longer.  These little changes can make big difference as you are a great competitor and have great potential to keep going!

 

#29- You are so gorgeous and have amazing potential! My feedback is to have you a little leaner for your next show which is why I really recommend you enter my show on October 4th in Fredericksburg on our website for the NGA Historic Fredericksburg...seeing you just a little leaner on stage next time by staying on your diet a little longer would be so amazing!  Hope to see you soon!!!

 

#30- You are very cute and have a great smile and these a strengths for you on stage.  Use this to grow stronger in your confidence and I felt that overall your look would be even better with a little longer on your diet or slight change to make you just a little leaner for next show.  Also, my feedback to help you improve would be in off season to lift heavy for you shoulders so there is a little more size there.  Read my general comments above about holding water.  You have so much going for you and I want you to keep working hard!  

 

#31- You have great conditioning and your presentation was really well especially in your side pose!  My biggest feedback for you is to do lots of wide low rows and wide pull downs for your lats and even pull ups to get that big back and open up your lats to help present your body! Great potential and keep working on that back and hope to see you back!

 

#32- My comments for you are that you are so gorgeous and I loved your posing and commend you on your conditioning!  To improve, I recommend building bigger shoulders.   I loved your legs and you have so much going for you in this sport.  Keep going!

 

#33- You have great potential!  You have such a great body and beautiful smile and figure.  My feedback for you is to read my general comments on working to prepare for show a little leaner.  You look great and would love to see you back!

 

#34- I loved seeing you on stage!  Your conditioning was especially great!  My recommendation for you is to work to get a little fuller (see my general notes on this) I do recommend eating more the day of your show to help with this. Beautiful job on stage and keep working hard and hope to see you back or at our show in October!!

 

#36-  As I see you on stage, I see such great potential!  I loved your posing and presence.

 

#37- You have such great conditioning and great shoulders!  Those are definitely strengths for you.  To build and improve, I would like you to focus on your posing and in particular, you do not need to move around too much.  You have such a nice wide waist and I know if you would present your body a little better and twist your waist differently that you would do even better as I had you placed high and really commend you on your full quality muscle.  Great job and keep working hard!

 

#38- Keep going in this sport as I see great potential!! You were just a little too lean to place higher so this means in off season you need to lift very heavy and feed that muscle too.  Hope to see you again and good luck!!

 

#39- I noticed your great symmetry and shape as you have such a great body!! Now, to improve, I want you to practice your posing.  Specifically, work to open that back! You got this and hope to see you back up there and to really see that back =)

#40- Your posing is so gorgeous and loved seeing you and your confidence on stage!  With your natural wide waist, you will do better for symmetry to build bigger shoulders and bigger quads.  Work to build these to help pose and present your body even better and be proud of your gorgeous look on stage.  Keep working hard!

 

#41- You have a great body!  I especially commend you on your muscle size and specifically your shoulder.  Loved seeing you on stage!!

 

#42- I loved your long legs and great body and conditioning!  You have such potential to grow in this sport as I recommend you build bigger shoulders to help you improve even more.  Every time a competitor gets on stage it is about improving from last show with your look and presentation and I continue to see you do well and hope to see you again!

 

#43- You have great muscle size and also great potential! I would recommend that you build your glutes and abs up a little more and also remember with your presentation that you are always posing it out to us judges so make sure to keep posing your legs.  Great job and keep working hard!

 

#44-  I loved your body and small waist and overall size and recommend building bigger shoulder to improve for you have such great potential and want to see you back on stage again in the future!

 

#45- You are such a gorgeous lady and I especially commend you on such great legs!  For next time, I recommend that you bring a little more conditioning to stage (see general notes on this above) and also bring more confidence to show off a great body that you have!! So beautiful and hope to see you again soon!

 

#46-  Your posing is beautiful and you have great presence on stage! Now to improve, I want you to read general comments about improving conditioning because this will be key in your next off season prep to come to stage next time a little leaner with a longer time or slightly different diet.  Also, see general comments before my individual ones about building overall muscle size in off season.  Work hard in these two areas of conditioning and size and you will continue to do well!

 

#47- Good conditioning and amazing back for you and I loved seeing you on stage!  Now, overall muscle size is your feedback for what to work on in off season with really heavy lifting schedule.  You have great potential!! Keep working hard!

 

#48- You are such a gorgeous girl!  For your feedback, I recommend longer time on diet or slightly different approach to help improve your conditioning because I can’t wait to see you back with slighlty leaner look!  So beautiful and look forward to seeing you on stage again!  Keep going!

 

#49- I loved your body and now want to see you smile and look up to bring that confidence and a little darker color on stage to give you a great presence and presentation for us judges to see =)  Keep working hard and hope to see you again!

 

#50- I loved seeing you on stage and especially your back! In prejudging, I recognized that you needed to be just a little tighter.  Over all, great job!!!

 

#51-  You have great potential!  Great muscle size and overall quality to see as a judge!  When you pose, I want to see you lift your left shoulder up a little more to give you a better even look to us.  Also, overall I would recommend you come next time to stage a little tighter and to see my notes on this.  Love seeing you on stage and hope to see you again in future.