Interview with IFBB Figure Pro Michelle Shepherd

Today I have the pleasure of interviewing the sexy ripped goddess, otherwise known as IFBB Figure Pro Michelle Shepherd. Not only is she beautiful, disciplined, and genetically gifted, she is intellectual, thoughtful, kind, and empathetic. I was introduced to her through Diet Doc, and can honestly say that she is the best coach I’ve ever had…and she totally GETS me! She is not a Nazi in any sense, and merely brings ideas up with me for discussion. She knows I am a knowledgable and opinionated trainer and nutrition coach myself, so she respects my ideas and is a fantastic combination for me of consultant, inspiration, and accountability support.

Kristina: Michelle, please tell us a little about how you started figure and your competition history:

Michelle: Sure! It really was “accidental.”

I’ve never had an issue with my weight. I’ve been blessed in that regard. I have always had a tremendous sweet tooth, however. I was active growing up – a cheerleader and gymnast. But once I got out of college, I really had no physical activity. Very early in my thirties (I remember the experience so clearly), I was shopping at Macy’s with a girlfriend, trying on clothes in the dressing room, which had one of those 3 way mirrors. I turned around and looked over my shoulder to examine my derriere, and GASPED at what I saw. I was mortified.

That was the point at which I knew I needed to do something, like maybe workout. So I forced myself to the gym. On my first day, I drove into the parking lot and drove out of the parking lot. I finally actually went inside, and committed to going regularly. I met my husband there. We got married, but with little to no knowledge or direction, we basically wandered around the gym for a couple of years. I finally met a fit woman (triathlete) who recommended to me a great trainer. I hired him. He happened to be a bodybuilder. He gave us direction regarding our diet and training. As soon as I incorporated a much more healthy diet, my body immediately began to transform. It was bizarre to me. Soon, lots of people began to ask if I was going to compete. I thought they were crazy.

I ended up going to my trainer’s bodybuilding competition at the INBF California Natural Muscle Mayhem, and I was in shock and awe of the female bodybuilders and figure athletes. That was 2004. I was so inspired, that I competed in that show the following year as a novice natural bodybuilder. I won my small class, and I was hooked. Two years later I met Dr. Joe Klemczewski at Nancy Andrew’s Competition Camp, and hired him as my nutritionist. I competed in 6 shows that year (2007), earning my WNBF pro card in both bodybuilding and figure, then went on to win the WNBF World Championships tall figure class as well as the Fit Body short class.

I had dieted that year for 11 months. I was exhausted. My husband and I were wanting to try for children, but we had been unsuccessful, so the following year (2008) we began several rounds of fertility treatments, unsuccessfully. We divorced in 2009, unfortunately. That hit me so hard that I went into hiding, and did not step back on stage until 2011, when I won the overall at the NPC San Jose Championships. That was a shocker for my first time back on stage, especially at age almost 42. I competed in 4 shows that year, and 4 shows in 2012. By the end of 2012 I had switch completely to the NPC (reasoning that there were so many local shows much more accessible to compete in). At the 2012 NPC Nationals in Atlanta, I ended up placing 2^nd in my class of 44 ladies, earning my IFBB Pro card. That was the strangest experience ever. I had to be the only one who did not realize what had just happened. All my friends were freaking out and I had no idea why. Even when it was explained to me, it took me a while to “get it” – that I just became an IFBB Pro. I’m such a dork.

Anyway, I’ve competed in only two IFBB Pro show since then, placing in the top 10 (of about 30 ladies) in both shows. Next up is the IFBB Tahoe show in August of this year. I am fortunate enough to have the opportunity to share that experience with my FABULOUS client, Kristina (shredder) Dobyns!! Lucky me!

Well that was a very long-winded answer to that question. Sorry about that! I live with 5 cats, you know, so I usually only get to speak Meow, so this is a treat for me!.

K: How does on season versus off season differ for you, if at all?

M: You know, it does vary, but not a ton. On a daily basis, I eat almost exactly the same. When I’m competing, I determine my macronutrient ranges depending on my starting point (weight). Then I map out my meals daily, being sure to stay close within my ranges. I weigh everything and divide up all of my meals according to my activity for the day, making sure my workouts will be best supported by those surrounding meals. I have a higher carb day once weekly. That often includes Mikuni’s (the most awesome sushi ever). I might order 2 clean rolls, or even 3 if I’m in a really good place (no sauce, no deep fried, no mayo, no cream cheese). Once I reach my desired body fat level, hopefully that is at least a few weeks out from my comp date, I will increase my daily carbohydrates. If I start losing weight again, I’ll make another increase. I’ve had as much as 350-400 carbs daily during peak week to maintain my weight.

In the off-season, I still generally weigh my protein and my fat (peanut butter), but I really try to force myself not to weigh veggies, as weird as that may sound. I have to discipline myself to be less disciplined lol. The biggest difference is that, on a regular basis, I will enjoy sweets. I am a cookie, brownie, donut, and ice cream (namely Cold Stone Creamery) fiend! Fortunately, I have been blessed with good genetics, so my lil body can handle a bit more than the average girl my size and age (thus far anyway). I also am more flexible with going out to eat. I will usually order something off the menu and request it as clean as possible, but then I might enjoy sharing a flat bread pizza appetizer or something similar. I never order pasta and I very rarely ever eat pizza. I love those foods, but I usually want to save my splurges for sweets (and sushi).

K: What is your philosophy regarding food? (eg IIFYM, “clean” eating, etc)

M: The bodybuilding industry has traditionally been based upon extremes. I am opposed to those type of methods because they, generally speaking, are simply not healthy. Countless competitive athletes come to me from coaches who put them on diets with severe restrictions. Those diets work in getting the athlete to stage readiness, generally, but often times the end result can be metabolic damage, over-training, psychological struggles with severe post-comp rebounding, causing depression and a warped body image.

So, what I do, is coach my clients with macronutrient guidelines. They can eat what they want to fit into the macronutrient ranges that I give them, but I strongly encourage clean and whole food choices. You don’t “have to” have asparagus – you can have squash or brussel sprouts, omg! Fruit is not a sin! My clients usually have one or two higher carb days weekly, maintaining clean carb options. I would never recommend a junk food refeed. With that comes hours of cardio…. It’s a disaster. The most important factor is that every person’s body is different. For an example, I have one client who had never competed before, but she came to me already tracking her macros in detail. She was super creative with her recipes and she enjoyed things that I would not have necessarily recommended. She ate a good amount of “fake foods”…. Sugar free and no calorie this and that, I told her she could keep those items in her diet, but we’d see how her body responded to the numbers I gave her. She was losing, but more slowly than I thought she should have been. So I had her eliminate and change things here and there. Her rate of loss increased. I will always recommend as much whole foods as possible, but not restrict other (processed) items, unless they seem to be hindering progress. Everything is very individual. There is much more healthy freedom. The prep is still very tough, but this method brings about the same (if not better) stage-ready physique as extreme methods, but allows the opportunity for a more enjoyable prep, and much less likelihood for post-comp disaster.

K: How many times a week do you lift and/or do cardio?

M: I lift 4-6 days a week, ideally 5. I train each body part once, legs twice.

Cardio… hahahahahaha! Just kidding, but seriously, I do very little cardio. I do not enjoy it. On an excellent week I might do 20-30 mins 4 days. Stairs is my cardio of choice. 😉

K: Can you share with us your best protein pancake recipe?

M: Ahhhh a passion of mine!! Baked goods… gimme gimme gimme! I’ve got several variations of the following: Banana chocolate chip, pumpkin spice, pumpkin French toast, coconut, citrus crepe, chocolate chocolate chip. My favorite lately has been my protein pumpkin French toast pancake. It’s fabulous. I have been threatening to make a Garlic Bread protein pancake, for those who prefer the savory. I will do it one of these days!

K: What are your thoughts on carbs during contest prep?

M: Eat them. Eat starch, eat grains, eat fiber. Balance for a fully functional GI. Avoid simple sugar. Be strategic about highest carb placement, especially if your macros are lower, placing more carbs pre and maybe post workout, and breakfast if you can.

K: What strategies do you implement with clients to overcome plateaus in their weight loss?

M: I touched on some of this a little earlier. I review their food logs. Often times if certain items are eliminated (i.e. processed and very high fiber foods like Quest bars, low carb wraps, sugar free or no calorie items like Walden Farms), then progress resumes. If those items have not been in their diet, then we look at meal timing, and workout and cardio intensity/ timing. If that is well in place then we make macronutrient adjustments. Sometimes we just need to change foods if they’ve been stuck eating the same things for a long period of time. Their body might just need a change.

K: Who have been your mentors and what were the greatest things you learned from them?

M: Welp, Jesus. Yes, yes I am a Jesus freak. Learning and growing never ceases, but he has been and always will be the purest example of love and forgiveness, patience and understanding. I’ve learned a lot, and I have a lot to learn.

But this side of Heaven, I’d definitely say Dr. Joe. If it weren’t for him, I would not be where I am, doing what I’m doing. He’s an awesome person, all the way around. From him I’ve learned just about everything I know about nutrition and how it affects the body, aside from my own experimentation with my own body.

K: What inspired you, as a natural competitor, to transition from natural organizations, to the NPC?

M: Good question! I briefly mentioned this above, but I’ll give you a bit more detail here.

I love natural bodybuilding. I have lots of friends and colleagues in those orgs, and there are lots of things I love about those orgs. There are a few things, however, that I love about the NPC. One of the things is that there are an abundance of shows. That was probably the biggest thing that switched me over. As a natural pro, there was only one local natural pro show. I wanted to compete more without having to travel for every show. The NPC provided that opportunity. Another thing that was attractive to me is that there are LOTS of athletes, and consequently LOTS of competition. I love the fact that you have to win or earn top placements in order to qualify for national shows, and pro cards are only earned by winning or placing top 2 at national shows. IT’S HARD!!!!! I love big challenges. It is just not as rewarding to win a local show with a handful of athletes and earn a pro card. By no means am I saying those accomplishments are not deserved, I just prefer more layers and levels of work to attain.

Another thing that is thrilling for me is to maintain my 100% natural physique, and still be competitive in the IFBB, placing top 10 so far. Believe me the alternative has been tempting. My body is so responsive that I know if I took something to “help”, it would likely have a crazy positive affect on my body, and possibly in turn, on my placements. HOWEVER, I am completely committed to remain as I am. This is me, and this is how I’m supposed to be. I am blessed. I am also so incredibly honored to stand on the same stage with the gorgeous ladies and phenomenal IFBB Pro athletes. Their talent is so impressive to me, and I can learn something from each one. Stunning.

K: Who is your favorite client and why? (hehe)

M: Ummm…. DUH!!! My exotic fare Princess, none other than the amazingly hard-working, shredded (getting there), Kristina Dobyns!

(Note from Kristina- Thanks Michelle! I will pay you $20 via PayPal later for that. jk)

Actually, my favorite type of client is one who is willing to work hard, take responsibility for their choices, learn from their mistakes, and mostly be honest with themselves and with me. I love for them to understand the value of hard work, but to also understand and realize their reasonable limitations without beating themselves up. I love a client whose motive is to inspire and contribute to others with their success. The most difficult clients for me are ones who 1.) Shift blame and will not take responsibility for their own lack of effort and commitment, or 2.) Continually make the same mistakes repeatedly, then loathe themselves, but will not pursue the tools that will help them overcome their struggles. I mean, falling and having struggles is ok, everyone does that, but I have a hard time when those people are content to live in their defeat and then continually complain about it. In saying that, I can be sure that I, myself, likely fall into that category in one or some aspects of my own life that I may be oblivious to. Those close to me can probably help with enlightening us on the specifics of that, however ;).

So, bottom line, I guess – I love a client who honestly tries their best, and loves themselves and the bettering process despite what outcome the judges choose for them.