"I have been spending a lot of time around people who are preparing for a show for the first time ever and I think some people are unsure of the process or what to expect. I wanted to put together a list of a few pointers that might help you in understanding the journey you are embarking on. If you know what to expect, it might make it a little less tough!" - Su Farrell

"Yeah they call me 'The Gift' but I've worked hard to get to this point" - Phil Heath

"His focus is to stay quick, athletic, and agile. His workouts mirror that. He talks about how quickness is what he is always focusing on during his workouts. He wants to keep those fast twitch muscle fibers at exactly that"

"My training routine comprises of basic bodybuilding style lifting. Nothing fancy or complicated - just smart lifting and good mind muscle connection" - Quincy Winklaar

Workout Routine: Quincy Winklaar

Recipe: Chicken Curry Protein Muffins

“It’s called the pump people, you got to experience it, it’s one of the better highs in life , you don’t need to shoot up for it ,you don’t need to snort it, all you got to do is sweat for it.” - Greg Plitt

Workout Routine: Chad Hollmer

"My competition is myself and what I did the previous week. I'm always trying to beat those numbers, whether its a certain number of reps, or the increase of weight." - Chad Hollmer

Recipe: Peppermint Swirl Protein Brownies