What percentage bodyfat is acceptable in Fitness and Figure?

For most competitors anywhere between 7 and 9 percent using the Jackson Pollack 5 sight test.

How long is the typical contest training period?

A normal prep period is around 12 weeks.

How do you cycle your training regimen leading up to your event/show?

Your training should be cycled in segments of strength, conditioning, and endurance. Repetition counts ranging from as low as 6 to 8 reps and as high as 15 to 20 reps.

How many carbs and what type of carbs should I eat?

That's both an easy and difficult question. A lot depends on the competitor and his or her individual metabolism. Typical contest dieters lean toward lean white meat (chicken and fish), lean red meat (flank and london broil), and egg whites for protein. Carbs such as sweet potatoes, oatmeal, cream of wheat, or white potatoes. Again, let me stress that all dieters are not the same.

What type of cardiovascular training is most effective for maximum results?

Again, I come back to the individuality thing. If I did have to choose one thing however, I would recommend using the powerwalk setting on the tredmill with an incline of about 15 degrees.

What are the judges looking for with regard to fitness, figure and bodybuilding?

As of 2005 judges for fitness and figure are looking for the 20 percent less look. What that means for competitors is they are coming in with a more streamlined, feminine look. As for bodybuilding the basic standards still stand as the norm...big, symmetrical, and hard.

What forms of exercise will I perform at your sessions?

Basic strength training movements as well as plyometrics.

How will my progress be monitored?

Changing your training cycle every 5 to 8 weeks is normally a good and structured way to monitor progress.

What is your training philosophy?

For fitness and figure staying between 10-12lbs all year round I've found works the best. For bodybuilding, keeping a small amount of cardiovascular training lends to having an easier time reducing bodyfat at contest time.

How long, on average, before I see results?

On average, those who follow my instructions see results within the first 2 weeks. The norm, however is 6 weeks.