Having just received a highly respectable fourth placing at this year's IFBB Tampa Pro, I thought I would grab a hold of top pro woman bodybuilder, Nicole Ball, and ask her to contribute her thoughts to the ongoing discussion on Rx Muscle regarding precontest vs offseason body images for female bodybuilders.
However, before we get into that, let's find out what last year's IFBB Tampa Pro Champ feels about her 4th place finish at this year's event.
Nicole, let's take a look back at the Tampa Pro... what sort of a diet did you follow for your contest prep this time around?
"Well this year my trainer and I decided to experiment with 100grams of carbohydrates per day and well....lets just say I spilled over from them and unfortunately I was a bit smooth. But hey... got to try in order to know!!"
How did you feel mentally and physically on the day of the show?
"To be honest, I felt good. I knew I wasn't in my best condition but I felt pretty good."
There were many people who disputed your placing feeling that a higher place was merited...care to comment?
"You know it is a judged sport so there are always going to be disputes. Even knowing I was not in my best condition, I personally felt I should have qualified for the Olympia considering the improvements I had made since last year."
Your next show is the Atlantic City Pro...what are you planning to do differently in terms of preparation?
"Lol...No carbs!!!! Just believe in my trainer and go there again the best I can be."
Turning to the issue of off season weight gain, how much do you gain in an average off season?
"I stepped foot on stage in Tampa at 133 and I usually sit around 145 in the off season."
Do you feel that there is a real need to allow your weight to increase significantly in the off season in order to add muscle?
"Absolutely not! I don't think it is necessary to go much beyond 15 lbs of contest weight. It also makes for 
much easier pre contest prep."
What was the most you gained in an off season?
"Well after my first show I had put my body through an anorexic state for three years so I had a really bad rebound. I went from 108lbs to 186 in a matter of 7 months."
How did that affect you mentally?
"Oh Goodness I fought one mental battle of self image after another. I found my comfort zone behind closed doors. My social life was nonexistent and I was sad and depressed."
Having an eating disorder in your past, are you at all concerned that the weight fluctuations on and off season (particularly in the pre contest dieting phase) may put you back into that anorexic mentality zone?
"No not at all. I have learned that my body was a gift given from the Lord above and that everyday I must cherish what was given to me. I enjoy my life now and even when I do put a few pounds on... heck they are well deserved!"
Many female bodybuilders - especially those making the transition from figure/fitness to BB - find it hard to accept any form of weight gain in the off season...any words of advice you would like to give them from your own personal experience?
"As I have stated above, there are going to be times when you look at yourself and feel depressed because you have seen your body at such a low body fat percentage and hard contest look. It is easy to get addicted to that look and that is okay to a certain extent because it will help you stay focused on maintaining a healthy off season look. On the other hand, although we like the look, realistically it's not going to last a lifetime. So I would tell anyone finding it hard to accept their weight increasing to be proud of the dedication you are giving your body soul and mind and live each day in anticipation of what tomorrow has in store for you."
Do you think that female bodybuilders find it mentally challenging to adjust from lean contest look to off season appearance...especially given the fact that society tends to judge women so much on their physical appearance/ bodyweight?
"Yes absolutely I did for along time. Each individual has to be into this sport for themselves. There will always be outside pressures and judgment. You are the only person who can lift your head up high and be strong enough to do what makes you happy. Each individuals look is different and unique and that's the way i
t should be. I would highly recommend getting in touch with a well rounded and gifted trainer such as Dave Palumbo for guidance on an off season preparation diet to stay looking lean and getting the gains you are wanting. This alone will keep you positive and focused. As I mentioned before this has ultimately been my best off season."
Do you set a limit on off season gain and, if so, do you find it easy to stay within that limit?
"Yes ...lol....if I get over 148lbs I go on a couple protein days to scoot my butt back down!!! It helps keep me focused on the off season."
What do you recommend for a female bodybuilder seeking to gain lean mass with as little fat gain as possible during the off season?
"DAVE PALUMBO...lol! With him I learned to keep my carbs to a minimal and up my fats. I also incorporated Species Nutrition's ‘Carbolyze' pre and post workouts with each shake. I put carbs in the morning and post workout meals. It is also important to keep your joint and muscle supplements up as well as essential fatty acids and vitamins.'
This past year I followed Dave Palumbo's off season diet he had set up for me and put on about 5 lbs of 
muscle. In the past doing my "own" thing it had taken me 5 years to put on 6 lbs!!!!!
Do you offer any personal training services and nutritional consultations and if so how can women who want your assistance get in touch with you?
"Yes I sure do. The best way is my personal email at [email protected] they can also check out my website at www.nicoleball.com"
Finally...where are your sights set as far as the Atlantic City is concerned?
"Just go in there the best competitor I can be when that day presents itself."
And beyond that, what can we expect from Nicole Ball in the future?
"Oh I'm not planning on going anywhere. Once I bring up my back and rear delts you will see me standing with the best! I also hope to be able to step foot on stage leaving an impression and a physique that will be talked about in the future."
Subscribe to RxMuscle on Youtube
