Season 2 Episode 23, Dr. Bubbs chats with figure competitor, fitness model and former track and field coach Alicia Bell to discuss prep for figure competition. In this episode, Alicia talks nutrition, training and supplement strategies she uses to beat the competition: how far out from competition she starts dieting, her macro splits and percentage calorie drops from week to week. She discusses her preferred cardio, from steady-state to HIIT, as well as her favourite recovery strategies like infra-red sauna and cryotherapy. Alicia finishes off by talking mindset and the mental game of competition prep and leaning out, as well as some pearls of wisdom from years of competing.
Lay-Ups In This Episode
1) The typical contest prep starts 12-16 weeks out.
2) Alicia starts 22 weeks out, preferring to go slow and steady.
3) Longer HIIT bouts are beneficial for athletes who build lean muscle easily in the lower body.
About Alicia Bell
Alicia Bell is an elite Figure Athlete, Fitness Model, and former Track & Field Coach, based in Toronto, Canada
Books/Research Article Links