Local bodybuilder taking hiatus after winning Grandmasters title

Date: 10-08-2010 Posted by: Anabolic Info TeamUnited States

Despite a very good showing at the recent provincial bodybuilding championships in New Westminster, B.C., Nancy Kelford will take a year off before competing again.

Kelford, a resident of Christina Lake, won the provincial Grandmasters title (45-years of age and up) and took second in the heavyweight division (125 lbs and over) in late-July but feels she isn't ready for this year's Canadian national bodybuilding championships.

"I'm too exhausted from the preparation and training I did leading up to the provincials," Kelford said.

She says that she will spend the year off getting her weight up to support more muscle growth and wants to increase the size of her deltoids, lats (latissimus dorsi) and her upper arms.

The 46-year old has only been bodybuilding for a couple of years and blames cold weather for her move into the sport.

"There was a girl at the gym that was competing and she told me I should take it up so being bored and with the long winters, we decided to try it," she said.

Weight training is an integral part of Kelford's regiment but the intensity of her training can vary.

"Usually for a contest, I'm usually in the gym five days a week. My training sessions usually range anywhere from an hour and a half to two hours," Kelford explained.

"I don't do any cardio during my bulking phase, which is when you're wanting to put weight on so you can push the heavier weights and usually when I start my cutting diet, 16 weeks out of a contest date, then I start my cardio and it's usually 45-minutes, six days a week."

Another aspect of her preparation involves her diet, which is pretty strict.

Although Kelford does allow herself a couple of days to eat what she wants after competitions, she spends the majority of the time eating "clean" and like her weight training regiment, the food she eats varies.

During her cutting phase, which allows her to shed fat and develop more definition, she must watch she eats even more.

"You're usually taking in fairly good calories (during the cutting diet)," Kelford says.

"You don't want to lose more than two pounds a week, otherwise you start sacrificing your muscle, you have to keep a pretty close eye on that."

She says that during this time, she consumes a lot of protein, including white fish, chicken, some red meat (early on) and carbohydrates (carbs) consist of things such as oatmeal and sweet potatoes.

Natural fats are also taken in at this time and they come in the form of eggs, olive oil, natural peanut butter or almonds.

About six weeks away from a contest, Kelford says she cuts out red meat and whole eggs and her diet becomes even stricter.

"Usually the last six weeks are pretty tough. Everything's white fish, chicken and then you start to lower your carb intake as well," she says.

"What you start to due is cycle your carbs. This last contest date, I did four days with no carbs and then one day with 50 grams of carbs, that can get pretty tough."

"You get pretty grouchy and irritable, but you hope that your spouse is pretty understanding," she says with a laugh.