Lori Coppola - NPC Physique Competitor

My name is Lori, I am a physique competitor and fitness model from New York. I have been training since 1998 but 2012 was the first year I competed in the NPC. I have been through a lot of trial and error in my time training to find the right combination to achieve my ideal physique. What I learned that was most important to me was that what works for one doesn't always work for others. I have always enjoyed power lifting and having the strength to move weight I didn't think I could lift. Since I always trained heavy my physique was more of a power lifters shape.
My diet which I thought was clean was not a proper balanced diet. I was taking in way too much calories and more peanut butter in one day than 3 days worth of fat! The most I weighed was 165lbs, but solid and massive at that weight. I learned in 2009 about a ketosis diet, through eliminating all carbs I would diet down to 140lbs usually around summer time to look fabulous in a bikini! Then come winter I would experiment with how big and muscular I could get!

In 2011 I decided I wanted to be a full-time bodybuilder. I researched and learned proper nutrition and proper training techniques which brought my body to look like a physique competitor. I also learned that diet is the key to success, no matter how hard I train my diet must be on point to achieve the results I am looking for.
Here is a look at my pre-contest diet.
175 grams of protein, 65 grams of fat, 30 grams of carbs
6 meals consisting of tilapia for protein, raw almonds or extra virgin olive oil for fats, and green vegetables for carbs. Only condiment used during prep is mustard.

Off- Season I go on a 1500 calorie a day diet.
175 grams of protein, 33 grams of fat, 150 grams of carbs
6 meals a day: Protein options are chicken, egg whites, protein isolate powder, or salmon
Carbs are old fashioned oats, sweet potato, apple, and jasmine rice
Fats are raw almond slivers or extra virgin olive oil.
Off - Season my food excitement comes from yogurt dressings! Low calorie, low fat, low carbs and no sugar, ranch or cesar parmesan and honey mustard!

My supplements year round
Multi-vitamins, probiotics, BCAA, glutamine, adrenal repair, fish oil, flax oil, calcium and ZMA.

I train 6 days a week off-season and 7 days a week on-season!
My training is different on vs off season.
Off-season I do my training splits as follows:
Day 1 : Chest and Back
Day 2: Legs
Day 3: Bi's and Tri's
Day 4: Shoulders
Back to day 1.
3 days a week I do 45 minutes of cardio and the other 3 days I do an hour and a half of cardio. I lift as heavy as possible 4-5 sets of at least 12-15 reps.

On-Season training
I train twice a day 6 days a week and the 7th day is just cardio. I also do 2 hours of cardio the last 3 weeks of prep. During the final 6 weeks of prep I train every part of my body everyday! Some may call that over training, but that is what worked for me! Mornings I did upper body and nights, lower body. As I get closer to the show from dieting down so drastically I am not as strong during my training session, so I am just pushing through with lighter weight and higher reps.

My first competition experience:
I was so excited going into my first competition. Everyone would ask are you nervous? And I would say not a bit! I couldn't wait to see how it felt to step on the stage I dreamed about all those years! My day started off a little hectic, my make-up girl didn't listen to me when I told her I was pro-tanned and needed very dark foundation!! I was in such a rush to be on time that I didn't realize until I got in the car how horrible my makeup looked. I looked like an ashy brown garbage monster!! Luckily there was a makeup girl doing the other competitors that was able to help. So if you are competing make sure you have the right makeup!!!

A few things I wish I knew before hand were simple little things that at my second competition I made sure I was ready for..... try to pre-register and have your NPC card ready, it saves some time to allow you more time to get ready back stage. Bring a mirror, possibly a stand up mirror because there usually are none or a small one in the bathroom that every girl is trying to use at the same time! Make sure you get a product that holds your bikini in place so you don't have a wardrobe malfunction on stage! If you plan on pumping up before you go on stage bring some resistance bands or dumbbells. Bring an extension cord with multiple prongs so you can use one of the few outlets!!! Bring a robe and flip flops! You don't wanna walk around in a cut off sweat shirt with your bottom hanging out like me at my first show!
Here is my checklist I checked twice!
Water with electrolytes in case you feel dehydrated
Bring all of your meals for the day, you do not want to starve or worry about food
Snacks for after the show
Towels
Surgical Gloves
Posing oil
Baby Wipes
Mirror
Pump up equipment
Cash for registration and NPC card if you didn't get in advance
Safety Pins
Bikini securing spray

After registration and athlete meeting it's time for prejudging. Find out how long until your division is up so you have enough time to get changed and pumped up. Back stage can be very crowded and hard to find room to get ready! You are allowed to bring someone with you back stage to help you get ready, but they do have to pay extra. Prejudging was strictly posing, no routines. After prejudging there was a long break until the night show. Luckily I brought things to entertain me during this break and had my own food so I relaxed and enjoyed my experience.
The night show was basically for friends and family to watch, the prejudging already determined the winners. All the routines were done during the night performance for bodybuilding, fitness and physique divisions. The most important thing to remember is enjoy this experience, you worked so hard for that moment, don't let nerves get the best of you and show your confidence and personality! This is your day and you will never forget it! The whole experience was the best times of my life! I can't wait to start my contest prep this year and so excited for June when I will be competing again!! Please feel free to email me if you would like some tips or a question I might be able to help you with. Lorc474@yahoo.com
Also check out my facebook page: www.facebook.com/npcloricoppola.
Follow me on instagram: Jewlezzz4


Figure Competition Prep eBook

Recommended figure competition eBook for beginners to advanced.
Click to Download

figure competition eBook