Interview with Figure/Bodybuilding Competitor Brandie Gardner

Training

[Q] Do you have a contest coach or do you take care of your contest prep?

Why, Hugo. You know that Tim “Turd” Gardner, my husband, is my coach.

[Q] LOL. Just asking. What is your training philosophy and what does your current training look like?

In the past, I just loved cardio, running and not eating. Tim would say to me that I was flattening out too much and was wasting time not gaining muscle. I did not want to be a big ol’ woman, I tell you. Tim was always so frustrated at me, in a cute way, but said that I could be so much more if I just applied his ideals; train with weights, balance out my body, eat multiple meals a day, and take the right nutritional supplements. I know now that I could never be all jacked up with muscles but coming back from Vegas I do know that I have to increase my upper body muscle mass to match my lower half better. We’ve decided for the off-season to train one body part a day and no extra running or glute training. So far, it’s working!

[Q] Is this training routine something that our female readers can use to tone up and get in shape or is this something that is more suited for a more advanced female athlete? What would you recommend for a beginner who is starting out and wants to design a routine to tone?

Just starting off? I would recommend that she trained with weights three times per week, push upper body, pull upper body and legs. Cardio every day and a balanced eating program.

Weight Training Workout Routine for Beginners

Instructions: Start out with 2 sets of 15 repetitions for the first 3 weeks and then increase it to 3 sets on week 4. Rest only 1 minute in between sets and perform 20-30 minutes of cardio after each workout.

Monday: Chest/Shoulders/Triceps
Chest
Incline Dumbell Press
Chest Dips
Incline Flyes

Shoulders
Dumbbell Shoulder Press
Bent Over Lateral Raises
Lateral Raises

Triceps
Triceps Dips
Triceps Pushdowns

Wednesday: Back/Biceps/Abs
Back
Wide Grip Pulldown to Front
Reverse Grip Pulldowns
One Arm Rows

Biceps
Dumbbell Curls
Hammer Curls

Abs
Crunches
Leg Raises

Friday: Thighs/Hamstrings/Calves
Thighs
Leg Extensions
Squats
Leg Presses

Hamstrings/Glutes
Lying Leg Curls
Dumbbell Stiff Legged Deadlifts
Cable Kickbacks or Butt Blaster Machine

Calves
Standing Calf Raises
Seated Calf Raises


Nutrition and Supplementation

[Q] Your conditioning and shape on all shows this year has been unreal! Could you share with us your philosophy on nutrition for contest prep?

Start the diet early, don’t let yourself get outside 10 to 15 pounds of stage weight depending on your height and use the mirror as a guide and of course, listen to Tim.

[Q] What is the main difference between your off-season diet and your pre-contest plan?

I pretty much eat the same all year round. I’ll use sodium and sauces and have more cheat meals. I like to cheat on Wednesdays and the weekends. Boy, do I love my cheat meals!

[Q] Any advice for the rest of our female readers on how to handle cravings during a pre-contest phase?

Stop what you are doing and go right outside and walk!

[Q] How important are supplements in your bodybuilding program and which supplements do you use year round?

Very important! I love Beverly International and Countrylife/Biochem. I don’t want to give away all of my secrets, heeeeheeee, but I cannot do without my Ms. PowerPak, Muscle Provider and Ultra 40.

[Q] What supplements do you feel are essential when doing a bodybuilding or figure show?

Branched chains, vitamins & minerals, lipotropics, glucolean, l-carnitine, and extra minerals.