Karly Almon - Figure Competitor

Having been in health and fitness for 15+ years, competing was the next step for me. After my divorce and 2 children I needed a goal and ended up falling in love with the science and process of being on stage.

My diet really doesn’t change all that much. I use an “If It Fits Your Macros” approach and believe that no food should be off limits. Limiting food groups or cutting them out completely leads to binge eating and rebound weight gain. Everything in moderation and getting creative with my meals and combinations allows some enjoyment in the in/off seasons. Wrapping my mind around using food to fuel my body and workouts instead of food being ‘bad’ has changed the way my body works and builds muscle/loses fat.


Karly Almon


I have only used a meal plans from Coach Lindsey Woodkey during my first few preps and then switched to IIFYM during my last 2 years (off season and on). Both are obviously very effective, but depend on your mind set. At times I need complete structure (being able to prep every meal in advance) and sometimes I need total flexibility with my food, which is wonderful when you are a single mom of 2 small kiddos.

I use my diet to fuel my workouts, recovery and building, using nutrient timing around my workouts. I lift HEAVY 6-7 days/week, using a Daily Undulating Periodization (DUP) style programming and rely heavily on auto regulation. In my off season I rarely do cardio; in-season I do minimal cardio, only when needed and use HIIT style.

I don’t think you can get that confidence without just doing it. Seeing girls in tiny posing suits with perfect bodies is not easy. But getting on stage is such an adrenaline rush. You forget what you don’t have and start to focus on what you do have.

My last competition, The Emerald Cup in Bellevue, WA promoted by Craig Productions, was awesome. I set out to qualify for Nationals and did just that with a 3rd place finish. I went completely alone and loved every moment of it. It was relaxing and I knew I had put my time in so it was what it was... I was pretty calm until pre judging, and of course pre finals. After finals, I bolted out of the venue to make the 2 hour drive home. Felt so good to get a coffee at 1130p and take off the fake lashes!

Being an athlete with an on/off season is probably more difficult on my friends and family than it is on me. It’s a full time sport, even in your off season. My “sport” is on my mind at all times and most people don’t understand that, especially with food being such a social thing. Your goals only affect your life in the way you let them. I believe being an athlete has enhanced my life and given me more purpose.

Eventually I’d like to earn my IFBB Pro Card and obtain sponsorship. I recently had the opportunity to shoot for a well known magazine and would like to pursue that avenue currently. Beyond that, my goal is still to build and run my own gym, raise my sons to be good men and enjoy this life regardless of circumstance.

Karly Almon, B.S., C.S.C.S.
www.kardalabs.com
(509) 307-3340
Yakima, WA
Instagram: https://www.instagram.com/karlyalmon


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