| Female Muscle |
Christian Duque: What's your name, where are you from, what's
your home gym, and when/why did you get started with weight-
training and eating clean?
Nicole Gray: My name is Nicole Gray, from Bristol, PA and I train
at LA Fitness in Langhorne, PA. I struggled with weight and body
image since I was a child and tried every fad diet out there, every
destructive way to be ‘thin’...I did it. Roughly 5 years ago, after
doing much research, I discovered figure competitors and
wanted to get fit and healthy..not just skinny. I cleaned up my diet
and made my way into the weight room, I saw small changes
which kept me motivated but it wasnt until 2008 when I decided I
wanted to compete that I met my trainer and took everything to
another level.
Christian Duque: You compete in the Organization for
Competitive Bodybuilding (or "OCB"). What can you tell us about
your home gym, and when/why did you get started with weight-
training and eating clean?
Nicole Gray: My name is Nicole Gray, from Bristol, PA and I train
at LA Fitness in Langhorne, PA. I struggled with weight and body
image since I was a child and tried every fad diet out there, every
destructive way to be ‘thin’...I did it. Roughly 5 years ago, after
doing much research, I discovered figure competitors and
wanted to get fit and healthy..not just skinny. I cleaned up my diet
and made my way into the weight room, I saw small changes
which kept me motivated but it wasnt until 2008 when I decided I
wanted to compete that I met my trainer and took everything to
another level.
Christian Duque: You compete in the Organization for
Competitive Bodybuilding (or "OCB"). What can you tell us about
your federation and what policies does it implement as far as supplements?
Nicole Gray: The OCB as well as the IFPA are natural bodybuilding organizations.
Competitors are given polygraph tests before they can compete and the overall winners are
given urinalysis. They have a list of banned substances and a time period for which they
could not have been used. Each competitor needs to educate themselves as to what they are
putting in their body. I am proud to compete with an organization that promotes health and a
level playing field.
Nicole Gray: The OCB as well as the IFPA are natural bodybuilding organizations.
Competitors are given polygraph tests before they can compete and the overall winners are
given urinalysis. They have a list of banned substances and a time period for which they
could not have been used. Each competitor needs to educate themselves as to what they are
putting in their body. I am proud to compete with an organization that promotes health and a
level playing field.
Christian Duque: Big congrats on winning the novice, open
short, and overall title at the 2010 OCB Mid Atlantic Battle
for the Belt!!! Congrats on going in as a novice and leaving
a Pro! But tell us about your contest prep. Did you wing it on
your own? Or did you have a trainer, key work-out buddies,
nutritionist, and/or other support network in your camp's
corner?
Nicole Gray: Thanks so much...I’m still in shock of it all! This
was a very unique and difficult prep for me and there was no
way I would have made my way through it without a huge
network of support. My trainer/coach, Joe Franco handles
all of my diet and training programs. I work with him in the
offseason as well as through my prep. He has been there
from my first show through my big win...I could have never
found my way to the stage without him. I also had the
incredible experience of prepping for this show with several
friends and fellow members of Team Franco Bodybuilding...
Their support and encouragement was amazing!
short, and overall title at the 2010 OCB Mid Atlantic Battle
for the Belt!!! Congrats on going in as a novice and leaving
a Pro! But tell us about your contest prep. Did you wing it on
your own? Or did you have a trainer, key work-out buddies,
nutritionist, and/or other support network in your camp's
corner?
Nicole Gray: Thanks so much...I’m still in shock of it all! This
was a very unique and difficult prep for me and there was no
way I would have made my way through it without a huge
network of support. My trainer/coach, Joe Franco handles
all of my diet and training programs. I work with him in the
offseason as well as through my prep. He has been there
from my first show through my big win...I could have never
found my way to the stage without him. I also had the
incredible experience of prepping for this show with several
friends and fellow members of Team Franco Bodybuilding...
Their support and encouragement was amazing!
Christian Duque: Tell us about the not-so-pleasant end of your contest prep. Did you
gradually lower your carbs and/or sodium - or - was there a grueling, final week pre-show?
Also, did you get creative w/ meals - or - did you just push yourself through, eating largely the
same meals throughout?
Nicole Gray: Throughout my entire prep, I keep my meals very simple...I don’t like to cook or
prepare food so sticking to the basic staples makes it easier for me. My protein stayed
consistent throughout prep, while the carbs and fats were tweaked based on my progress.
My trainer cycled my carbs so even through I had to battle through the low days, I still had re-
feed days to keep me going. The final week of prep is the easiest week, which may
surprise many. I did a carb load throughout the week, so I was satisified and had plenty of
energy, plus my cardio was scaled back and training was less intense...So I felt great and at
my best going into show day!
Christian Duque: I've been reading your status updated on facebook and it's only
understandable that you'd celebrate after such a huge win like you just had, but do you plan
on having what some may call an "off season phyisque" - or - are you going to try and stay in
near-contest shape year-round?
Nicole Day: I think it’s a misconception that a contest-ready physique should be maintained...
That is not realistic. Especially as a woman, maintaining a lower level of body fat just is not
healthy for long periods of time. My off season goal is to slowly work my way up to
maintaining 10-15lbs above stage weight...that is a healthy, fit range which will allow me to
train hard in the gym and make the improvements to my physique for next season.
gradually lower your carbs and/or sodium - or - was there a grueling, final week pre-show?
Also, did you get creative w/ meals - or - did you just push yourself through, eating largely the
same meals throughout?
Nicole Gray: Throughout my entire prep, I keep my meals very simple...I don’t like to cook or
prepare food so sticking to the basic staples makes it easier for me. My protein stayed
consistent throughout prep, while the carbs and fats were tweaked based on my progress.
My trainer cycled my carbs so even through I had to battle through the low days, I still had re-
feed days to keep me going. The final week of prep is the easiest week, which may
surprise many. I did a carb load throughout the week, so I was satisified and had plenty of
energy, plus my cardio was scaled back and training was less intense...So I felt great and at
my best going into show day!
Christian Duque: I've been reading your status updated on facebook and it's only
understandable that you'd celebrate after such a huge win like you just had, but do you plan
on having what some may call an "off season phyisque" - or - are you going to try and stay in
near-contest shape year-round?
Nicole Day: I think it’s a misconception that a contest-ready physique should be maintained...
That is not realistic. Especially as a woman, maintaining a lower level of body fat just is not
healthy for long periods of time. My off season goal is to slowly work my way up to
maintaining 10-15lbs above stage weight...that is a healthy, fit range which will allow me to
train hard in the gym and make the improvements to my physique for next season.
Christian Duque: Piggy-backing off the last question...and
just based on how you feel now, are you thinking of
parlaying the momentum of your inspiring win just days
ago with a quick resurfacing in a pro debut - or - are you
going to take some off time and prepare for what will
surely be a higher standard of competition at the Pro
level?
Nicole Gray: As exciting as my win was, I definitely have
my work cut out for me before I hit the Pro stage. I am
going to put in some quality time to building overall mass
so I can bring a more muscular and leaner physique
when I make my debut.
Christian Duque: What advice would you give to women
interested in Figure, and how important has this sport
been to you as far as building (or enhancing) you're
self-esteem and self-confidence in everyday life?
just based on how you feel now, are you thinking of
parlaying the momentum of your inspiring win just days
ago with a quick resurfacing in a pro debut - or - are you
going to take some off time and prepare for what will
surely be a higher standard of competition at the Pro
level?
Nicole Gray: As exciting as my win was, I definitely have
my work cut out for me before I hit the Pro stage. I am
going to put in some quality time to building overall mass
so I can bring a more muscular and leaner physique
when I make my debut.
Christian Duque: What advice would you give to women
interested in Figure, and how important has this sport
been to you as far as building (or enhancing) you're
self-esteem and self-confidence in everyday life?
Nicole Gray: My number one piece of advice would be to
get in the gym and move some weight! Most women are
intimidated by the weight room, but the only way to build
a figure physique is by pushing beyond your comfort
zone and challenging yourself. I also want to remind
women that you don’t have to get on stage to be a
competitor, every time you step in the gym you are
competing with yourself and that’s what it’s really all
about.
This sport has transformed me not only physically but
most importantly mentally. Stepping foot in the weight
room changed how I view myself and all that I am
capable of...there is a sense of power that is
indescribable.
Christian Duque: Thank for taking the time. Where can
your fans go to learn more about you and stay up to date
w/ what supplements you're using, your competitive
get in the gym and move some weight! Most women are
intimidated by the weight room, but the only way to build
a figure physique is by pushing beyond your comfort
zone and challenging yourself. I also want to remind
women that you don’t have to get on stage to be a
competitor, every time you step in the gym you are
competing with yourself and that’s what it’s really all
about.
This sport has transformed me not only physically but
most importantly mentally. Stepping foot in the weight
room changed how I view myself and all that I am
capable of...there is a sense of power that is
indescribable.
Christian Duque: Thank for taking the time. Where can
your fans go to learn more about you and stay up to date
w/ what supplements you're using, your competitive
schedule, and/or other projects you're involved with?
Nicole Gray: The best way to keep up with me is through Facebook, I am very active on there
and its the best way to keep in touch. I update frequently...some would say a bit too much ;-)
Thanks :)
You're Welcome =)
Nicole Gray: The best way to keep up with me is through Facebook, I am very active on there
and its the best way to keep in touch. I update frequently...some would say a bit too much ;-)
Thanks :)
You're Welcome =)
| Trained for the Novice & Took the Show! Nicole Gray - IFPA Figure Pro Q&A |
