Angel Coleman - Physique Competitor

Angel: I became involved with competing in 2011. I was an avid runner for several years until I had knee surgery in 2009. In 2010 I was going through some difficult life changes and I needed an escape. I ended up spending a lot of time in the gym and decided I needed a goal. So I did some research and thought figure would be a great fit for me. Ultimately, I ended up in womenís physique which I have done well in.

When I go into off season I honestly just quit measuring out my portions. Generally, I increase my carbs, fat and protein intake slightly. Also, I enjoy life some. I will eat out with my family without packing my food to eat at the restaurant. I have learned over time how my body reacts to certain amounts of food. So, if I start packing on unwanted pounds I know how to adjust my diet accordingly.

Generally, when I start prep I reduce my carb and fat intake. My protein always stays the same. Rather I am in off season or prep I always eat minimum six times a day. Usually every 2.5 to 3 hours. Once I begin to plateau I will begin carb cycling to jump start the process again. As far as calories go, Iím not a calorie counter for most part. My coach has not reduced calories less than 1400 a day during prep.

Angel Coleman

Angel Coleman
Photo by Mike Militti

My very first figure competition I worked with a personal trainer that was excellent for herself. However, she tried placing me on a diet that worked for her. She had me at 900 calories towards the end of prep. I went on stage flat, tired and extremely small. I learned that approach was nothing but failure.

My supplement list is very basic: BCAAíS, creatine, glutamine, multi-vitamin. Fish oil, a fat burner and of course whey and casein proteinís. I take most of these supplements throughout off season and prep. I do remove creatine about 4 weeks out and add the fat burner about 8 weeks out. As far as the other supplements I take my BCAA and creatine pre and post workout. My whey protein immediately post workout and casein before bedtime.

The main component of my weight training program is consistency! During off season I train heavy, lower reps, longer rest periods between sets and I am in the gym five to six days a week. I also incorporate many outside activities such as softball and kayaking, which by the way is a great cardio and back workout. During prep I change my routine to higher reps, supersets and shorter rest periods between sets. I also increase cardio to 5-6 days a week 30-45 minutes.

I am currently preparing for Junior Nationals in South Carolina. This will be my first National show and anxious to take the stage again.

Angel Coleman

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