Jayne Stark - Bodybuilder

Jayne: I have always been athletic and weight training has always been an integral part of my life. As young as 18, I can remember dreaming of competing, however, I never had the confidence or guidance to begin.

For years, I have been approached by others at the gym asking me to compete, but I never felt strong enough to do it on my own. And then I met William. William insisted that I would be successful if I chose to compete and, for some reason, he would not give up on me. William introduced me to my current trainer – Nate. I began training in January 2015 and my first competition was in April.

Off-season my goal is to build muscle, so I focus on a high protein and higher carb diet to feed muscle growth. When I start prepping for contests, my protein remains high but my complex carbs are cut to under 100 per day. During this time, I eat only carbs from rice, potatoes, and oatmeal. For me, a diet of higher fat from meat and avocadoes and lower carbs is most effective. My body wants to hold onto carbs and burns fat more effectively. When I get close to competition, I lower my carb intake even further and increase my fat intake, eating more avocadoes.

Previously I tried a low carb/low fat diet, one week out from a competition, while introducing a few carbs back in the night before to achieve the hard and lean look for competition day. However, on competition day, my muscles did not look as full as we wanted them to look. My trainer and I didn’t feel that this was helping me achieve the lean look that I wanted.

With my most recent competition, my one week out prep consisted of more fat – meat and potatoes – and some simple carbs. I also cut out water after 4 pm the night before the competition. My body responded very well to that diet and my muscles looked much harder and fuller for that competition.

Two essential elements of the training program are weight training and cardio. During the off season, I focus on one body group per day and lift heavy with fewer reps to build muscle. I also include cardio a couple times per week. My diet consists of eating 5-6 meals each day, every 2-3 hours, that include high protein, higher carbs during this time, as it helps build muscle.

During competition season I concentrate on competition prep. This includes working on 1-2 body parts per day with a lower weight and a high rep high-intensity exercise. In addition, cardio is increased and done on a daily basis. The competition diet includes 5-6 meals per day, eating high protein with fewer carbs every 2-3 hours. The exercises are meant to help define and cut your muscles during this time.

The last couple of weeks before a competition, I focus mainly on cardio and diet. Weight training is really light. I rest my muscles to deplete any volume – including water retention. This also helps the skin to tighten and better define the muscles.

On Stage
I think the journey to self-confidence is a different story for each person and mine, while not unique to some – it is truly unique to me. As with most people, my confidence did not start out coming from within. It came from those in my gym encouraging me. As I worked harder and harder, others in my gym started encouraging me, telling me I was looking great and that I could not only compete, but they were confident I could win. My trainer, Nate, has been one of the main reasons that I can assertively walk across that stage. His confidence and encouragement has been invaluable on this journey. My posing coach and mentor was an integral part of building my confidence, as she guided me with my spray tan, make-up, posing suit and jewelry. Slowly as I watched myself practicing my poses in the mirror, I started to see a pretty woman. When I arrived at my first competition, I was amazed at the number of competitors that wanted their picture taken with me. All of this encouragement had finally brought me to the place that I am at today. It has taken me many years to be able to look confidently in the mirror and know that the woman staring back at me is beautiful. They say it takes a village to raise a child. I think it takes a village to build a confident body builder.

My posing coach and I went to the Pittsburgh Masters Nationals in July. This was my first non-local competition and it was a national competition. This was a great learning experience because the travel not only required prepping food for the plane, but organizing my attire, make-up and essentials to ensure that I did not end up with lost luggage. We also had to thoughtfully plan out our clothing choices for the airport experience, as numerous people would stop to ask to take our pictures.

I learned that travelling to competitions, it is best to arrive 2 days prior, as travel can cause you to retain water. Scheduling is critical – whether it is for your spray tan, hair or makeup.

Another aspect of this competition was the competitor’s level of experience. The competitors at the national competition were significantly more experienced with much more developed physiques than you usually see at regional competitions. I went to register and saw the other competitors and found myself a little intimidated at first. As I got to know many of them, I really was able to relax and enjoy the competition. I learned so much from the group of women and have forged many friendships that I am certain will continue through the years.

I would love to continue to compete and inspire people to better themselves physically and mentally. So many people out there just need a small motivational push to get them going—someone that has been in their shoes and can relate to them. I have been approached by many people to be a trainer and would love to explore that opportunity.

And, of course, ultimately I would love to get sponsored and get my pro-card.

Facebook: https://www.facebook.com/jayne.stark.75.
Instagram: https://www.instagram.com/stark_body
email: dnjstark@tx.rr.com

Competition Prep Guides

Jayne Stark

Jayne Stark