Women's Precontest Bible

Introduction

Each blueprint starts with basic information about that athlete…major titles, birthdate, contest and off-season body weights, how long they prepare for a contest as well as the athlete’s website and social media information. The “About” section provides you with the foundation of that athlete’s story. As anxious as you may be to get to the details of their contest prep, the “About” sections reveal some of the more amazing stories that brought these women to greatness in their chosen field and what makes them unique in the sport so we’d definitely recommend taking a few minutes and giving them a read.

Precontest Training

Here you’ll find every detail, no matter how small, of how that athlete trains. Bodypart splits, sets, reps and a special set-by-set workout for their best bodypart are all included.

Precontest Cardio

In this section you’ll find out exactly when the athlete starts doing cardio, how many sessions are done, the length of the sessions, the type of cardio equipment they generally favor and how the cardio progresses throughout the entire contest prep period.

Precontest Nutrition and Supplementation

Here’s where you get every minute detail of the athlete’s precontest diet and supplement program. This includes the exact meals they eat, complete with measurements in ounces, grams, cups or tablespoons for every food. And each measurement is defined as a cooked or raw weight to eliminate any potential confusion. Water intake, meal frequency and cheat meals or cheat days are explained in this section as well. The athletes also put on their chef hats and share detailed recipes for healthy cooking to help make it easier to eat clean without having to always sacrifice taste. Last but not least, every athlete’s precontest supplement list is included here as well.

The Last Week

Want to know how your athlete of choice peaks the last week? No problem. This section details food and water intake and manipulation, carb depletion and loading, training and cardio and other secrets that can make all the difference the critical, final week before a show.

The Finishing Touches

This section outlines the all the little details that can make a big difference. Each athlete reveals their tanning, posing and presentation, posing suits and accessories, beauty tips related to skincare, hair and makeup, as well as backstage and travel issues. With tanning, the athletes share their approach to getting a base tan, when they start using tanning lotions and creams and their exact regimen including number of coats and the timing of the applications in relation to appearing on stage. In terms of posing, you’ll learn how and when they prepare their posing routine or stage presentation for their particular division. And the Fitness pros take you through their precise process and steps that result in the amazing routines you see onstage. Each woman also shares tips regarding how they choose their posing suits (including suit colors), accessories, skin care, stage hair and makeup. They also give insight into dealing with travel issues like keeping water retention to a minimum when flying to a contest, handling food issues at events and more. And, you’ll even learn exactly what they do backstage, from pumping up to the kind of oil they use.

Three Tips for Divisional Success and Metabolic Burnout

In this section is titled with the athlete’s name, (for example, “Nathalia Says”), every woman provides their three tips for success in the division in which they compete(d). This section also contains a discussion of the athlete’s experience with metabolic burnout. Some competitors feel it makes it difficult, if not impossible, to get in shape for a period of time resulting from competing too often throughout the year or otherwise burning themselves out by doing too much cardio, crash dieting and/or overtraining. Some of our athletes believe in it, others don’t and they will tell you why.

Finish This Sentence

In this final section you can have some fun getting inside the heads of your favorite athletes. What do they like most and least about getting ready for a show? What do they want to eat the minute the show is over? When do they think they achieved their best condition and which other athletes do they admire when it comes to getting in shape and their look onstage? And what really motivates them to achieve greatness onstage and stay disciplined when they don’t want to make the necessary sacrifices that day?

Nicole Wilkins

4x Figure Olympia & 3x Figure International Champion

Nicole Wilkins has won the Figure Olympia (4x) AND Figure International (3x) on multiple occasions. Find out how Nicole approaches her contest prep, offseason training, suit selection, nutrition and more in The Women’s Precontest Bible. Those who have followed Nicole’s career know she turned pro in not only Figure but also Fitness.

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Oksana Grishina

Fitness International & Fitness Olympia Champion

Originally from Russia, Oksana Grishina moved to the USA to pursue her passion for fitness. She went from 16th place in her 2007 pro debut to winning the 2014 Fitness International & Fitness Olympia titles and has become one of division’s most popular competitors.

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Nathalia Melo

Bikini Olympia Champion

Nathalia Melo became the first Brazilian to ever win the Olympia. Nathalia has become one of the most popular women in the bikini division and reveals how she built her award winning physique in The Women’s Precontest Bible. Find out how Nathalia approaches cardio, diet, training and more in the 397-page book.

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Candice Keene

Figure International Champion

Candice Keene has steadily risen in the IFBB Figure ranks to become one of the world’s best. She’s has 11 pro titles to her credit and is a two-time Figure International winner. She’s consistently been in the top spots and you’ll find out how she does it in The Women’s Precontest Bible.

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Tanji Johnson

Fitness International Champion

One of the true mainstays of the IFBB Fitness Division, Tanji holds NINE pro Fitness titles, including the prestigious Fitness International, and has placed in the top five over THIRTY times.

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Adela Garcia

All-Time Winningest Fitness Champion

Hard work and dedication to the sport of Fitness lead Adela Garcia to the winner’s circle. She’s won the Olympia a record 8 times and will forever be known as one of the best to ever compete on the Olympia stage and not just in the Fitness division but the entire IFBB.

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Lenda Murray

One of the greatest Women’s Bodybuilders of all time, Lenda Murray is an 8-Time Ms. Olympia and never competed in any professional contest but the sport’s Superbowl. Even today, years after her retirement, Lenda remains one of the most popular, revered and respected athletes in IFBB history.

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Cory Everson

6x Ms. Olympia

While the word “legend” may be one of the most overused in sport, Cory Everson deserves that description as much as any IFBB pro athlete in history. She debuted at the pro level by winning the Ms. Olympia and went on to dominate the event for the next five years. Six Olympia gold medals in hand, Cory retired as the only undefeated Olympian in the history of the professional bodybuilding.

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Dianna Dahlgren

4x Bikini International Champion

Dianna Dahlgren’s road to becoming one of the IFBB’s top Bikini competitors is full of twists and turns. Find out more about Diana and her journey to becoming one of the best in the Bikini Division in The Women’s Precontest Bible.

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Iris Kyle

With a whopping TEN overall Ms. Olympia titles and SEVEN Ms. International championships on her incredible resume, Iris Kyle is the most decorated IFBB Pro athlete in the history of the sport, male or female.

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Bev Francis

Women's Bodybuilding Champion

After starring in Pumping Iron II: The Women, Bev went on to place top three at the Ms. Olympia five years in a row. Find out how Bev transitioned from world class powerlifter to world class bodybuilder!

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Sonia Gonzales

Bikini Olympia Champion

There can only be one “first” and when it comes to Bikini Olympia champions Sonia Gonzales lays claim to that distinction, winning the inaugural event in 2010. To find out how this groundbreaking Olympian also went on to win the Bikini International and become an 8-time IFBB Champion.

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Gina Aliotti

IFBB Figure Champion

After winning the USA Figure championships and turning pro, Gina set a standard of excellence in the pro ranks capturing FIVE pro titles, including the Figure International. She also secured the Figure Olympia Runner-Up spot three consecutive years proving that she was a model of consistency at the highest levels of the sport.

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Jen Hendershott

2x Fitness International & 2x Fitness Olympia Champion

She’s known for her energetic, high-flying and always creative routines… Jen Hendershott is one of the featured champions in The Women’s Precontest Bible. Learn how Jen came up with her routines, approached dieting and training plus lots more in the book. Jen is in the elite of the IFBB Fitness division having won the Fitness International and Fitness Olympia not once but both titles twice.

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Myriam “Mimi” Capes

IFBB Fitness Champion

Myriam Capes has finished in the top five at the Fitness Olympia, four times. The Canadian IFBB Fitness Pro is one of 27 women featured in The Women’s Precontest Bible where she outlines everything it takes to become a champion in the Fitness division.

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Yeshaira Robles

6x Bikini Champion

Yeshaira Robles has established herself as one of the top pro bikini competitors in the world and a threat to win every contest she enters. She’s won six pro shows and finished in the runner-up spot at the Bikini International and Bikini Olympia, the two most prestigious shows in the world.

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Tracey Greenwood

10x Fitness Champion

Tracey Greenwood won TEN IFBB Fitness Titles and finished in the top five at the Olympia eight times. She was the 2008 Fitness Olympia runner-up and will be forever be known as one of the best to ever compete in the IFBB Fitness division.

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Mary Lado

Mary Lado won the Figure International two times and established herself in the elite ranks of the IFBB. She was consistently one of the top competitors in the division and now you can learn how she did it.

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Sara Hurrle

2x Women's Physique Champion

After turning pro in Figure by taking her class at the NPC Junior Nationals in 2010, Sara decided to compete in her first pro Women’s Physique competition just a few days before the event and won it. The next year she went on to place third in the historic inaugural Women’s Physique Olympia.

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Jenn Gates

Figure Olympia Champion

Jenn Gates shares the achievement of being crowned the Figure Olympia champion with only a handful of women but there is one distinction that is hers and her alone. She is the first woman to ever win the title while simultaneously holding another title…Mom! Jenn Gates lives the mantra of “NO EXCUSES” and you’ll be able to read all about it in The Women’s Precontest Bible.

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Alina Popa

2x Ms. Olympia Runner-up

Alina Popa has risen in the ranks as one of the top female bodybuilders in the world. She shares how she built her world-class physique and details her contest prep in the book. A must read for anyone looking to build their best body.

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Nicole Nagrani

Nicole Nagrani has SEVEN IFBB Bikini titles to her credit and two of them are the biggest titles in the world… The Bikini Olympia and the Bikini International. Nicole’s wins are impressive but what makes them even more compelling is that she did it all while attending college. Find out how Nicole juggled working out and dieting while attending college full-time.

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Carol Semple

Fitness International & Fitness Olympia Champion

Ask any Fitness competitor from the division’s first decade who inspired them to compete and you’re very likely to hear the name Carol Semple mentioned. As the first woman to ever be crowned both the Fitness Olympia and Fitness International champion in the same year, she should be. Simply stated, Carol is truly one of the pioneers of the IFBB Fitness division.

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Davana Medina

3x Figure Olympia Champion

Three-time Figure Olympia champion Davana Medina doesn’t hide the fact that she’s always had a desire to win. Find out how Davana built her championship body and won the first-ever Figure Olympia. She details her mindset, training, cardio, diet, suit selections and more in The Women’s Precontest Bible.

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Tycie Coppett

IFBB Women's Physique Champion

Tycie Coppett was the runner-up at the inaugural Women’s Physique Olympia showdown. She’s an IFBB Pro Women’s Physique Champion and one of the amazing women featured in The Women’s Precontest Bible. She will be competing in the inaugural Arnold Physique International.

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Jenny Lynn

3x Figure International - 2x Figure Olympia Champion

One of the true pioneers of the IFBB Figure Division, Jenny turned pro in Fitness before Figure existed. She wasted no time establishing herself as one of the best Figure pros in IFBB history, winning the Figure Olympia twice and the Figure International three times on her way to putting TWELVE pro titles on her resume.

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Dina Al-Sabah

IFBB Figure / Bikini Champion

Dina Al-Sabah is no stranger to the IFBB Pro stage. She’s one of the few women to compete in multiple divisions and do so with success. Find out how Dina achieved success in Figure and Bikini, plus much much more.

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Whether you are competing in your first contest or your twentieth, or perhaps not even competing at all, there is information contained in these pages that will be new, inspiring and helpful to you.

The Women’s Precontest Bible is a 397-page book featuring 27 of the best female body sport athletes in the history of the IFBB’s five women’s divisions. The book features the extensive, detailed precontest protocols of 27 of the best female athletes in the history of the sport from every competitive division. All told, these incredible women have won over SEVENTY Olympia and International titles.

From legends like 6-Time Ms. Olympia Cory Everson, 8-Time Ms. Olympia Lenda Murray and 8-Time Ms. Fitness Olympia Adela Garcia to pioneers like inaugural Ms. Bikini Olympia Sonia Gonzalez and the first-ever Ms. Figure Olympia, Davana Medina, to current Figure Olympia champ Nicole Wilkins. And let’s not forget the most decorated athlete in IFBB history, 10-Time Ms. Olympia and 7-Time Ms. International Iris Kyle, who graces these pages as well.

Regardless of what bodytype you have, division you compete in or physique goal you’ve set, there is a woman in this book who has been gracious enough to share exactly what they did to become one of the best in the world and help you move toward realizing your ultimate potential. Whether you are competing in your first contest or your twentieth, or perhaps not even competing at all, there is information contained in these pages that will be new, inspiring and helpful to you.

The Women’s Precontest Bible reveals the finest details of every aspect of contest preparation, straight from the absolute best women in the world who have ever graced NPC National and IFBB Pro stages. Read it, learn from the champs and find your best blueprint to your best body, onstage and off. Enjoy the journey!

“The Women’s Precontest Bible is a special book and I recommend it to anyone who wants to know what the top pros really do directly from us. It’s a great reflection of the talented and committed women who represent the best of the fitness industry and I am honored and proud to be apart of such a unique publication.”

Tanji Johnson

Fitness International Champion, IFBB Pro

“I wish a book as detailed as The Pre-Contest Bible was in existence when I was beginning to compete in the NPC. After more than a decade of competing, I own & operate a personal training business as well as promote 2 NPC shows . I recommend this book to all of my clients and have copies available for the athletes at my shows! Isaac and Larry did an awesome job at organizing so many amazing athlete’s contest prep. I consider being one of the chosen athletes as my final accomplishment in the IFBB!”

Tracey Greenwood

10x IFBB Pro Fitness Champion & Associate Professor of Exercise Science

“Thank you so much for putting out a very important, one-of-a-kind book. There is a very limited amount of quality information for women interested in competing in any of the divisions today. I really appreciate that the book contains such a well-balanced compendium of champions and the interview style reads as if one is listening to the pro respond in person. The Women’s Precontest Bible truly is a fantastic resource for women (or male) athletes, fans of the different divisions or even personal trainers to recommend to clients. Thanks for making it happen!”

ReGina Cruse

Reader of The Women's Precontest Bible

“I was so humbled to be included in such an awesome piece of work that will pave the way for women athletes for generations to come. The book contains a perfect balance of coverage of all the divisions, from legends like Lenda Murray and Cory Everson to current icons like Nicole Wilkins and Tanji Johnson. I highly recommend this book to the weight training enthusiast and the competitor alike. It’s a wonderful demonstration of the unique pathway of each competitor as they journey to the stage and get in phenomenal shape. It’s awesome!”

Tycie Coppett

IFBB Women's Physique Champion

“When it comes to the top competitors in the IFBB, the most sought after question is “what’s your secret”; and now, thanks to authors Isaac Hinds and Larry Pepe, all of the tricks of the trade are put into hard text in “The Women’s Precontest Bible”. From meal prep, to hair, makeup, and training schedules, this book divulges into every detail of contest prep for the top competitors in the sport. This “bible” is a must have for the congregation of competitors in the IFBB as well as all the hopefuls still battling it out in the NPC.”

Krystyna Boleslawski

NPC Bikini Champion

“The book is fantastic. I love reading about the differences in the preps of each contestant and how they approach their off-season. I thoroughly enjoyed it.””

Maya S.

Reader of The Women's Precontest Bible

“I heard about The Women’s Precontest Bible while I was watching the 50th Olympia and bought it that night. I had been scouring the internet for months to get some insight on contest prep and always came up empty handed. Your book is exactly what I was looking for! I read through it in one day and loved learning about how the pros prep. I’m about to head into my very first figure prep and this book will definitely be with me along the way. Thank you so much for writing it!”

Katie McKenzie

Reader of The Women's Precontest Bible

“Got my hands on The Precontest Bible , and I must say I am IMPRESSED!! Female champions from all divisions share their contest prep diet, training, cardio, general tips, and everything else you wanna know!!”