Amateur Fitness Competitor of the Week: Ragan York

Amateur Fitness Competitor of the Week: Ragan York! - Pics and info and more!
  • Name: Ragan York
  • E-mail:
  • Age: 25
  • Where: Phoenix, Arizona
  • Height: 5' 3"
  • Weight: 124 Lbs., Contest: 116 Lbs.
  • Years Bodybuilding :1
  • Favorite Bodypart: Abs
  • Favorite Exercise: Quads
  • Favorite Supplements: John Scott Nitro GH

How Did You Get Started?

My interest began when I fell into a job as a personal trainer while going to school for my master's degree. Some of the other trainers competed, and they offered to help me if I was interested. I didn't even know if I would like it, or better yet, be any good at it. It took another two years for me to find the courage, time and money to finally enter my first competition. I walked away with 2nd place in fitness, and 3rd place in figure class B. After that, I was hooked!

What Workout Plan Worked Best For You?

arrow On-Season

arrow Off- Season

    5 day Rotation of:
    Monday- Legs and Abs
    Tuesday- Chest and Triceps
    Wednesday- Shoulders and Abs
    Thursday- Back and Biceps
    Saturday- OFF

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What Nutrition Plan Has Worked Best For You?

I always try to stay away from sugar, refined carbs, and fat. I eat a lot of fresh fish, vegetables and whole grains. Some of my favorite foods include: seared ahi tuna (yum!), blueberries, and "baked oatmeal" (you can find the recipe on My weaknesses are: mozzarella cheese, Tootsie Rolls, and plain cornflakes!

For a competition, I start my diet 8 weeks out. It may look something like this:

    6am: Meal 1 - Oatmeal
    8am: Meal 2 - Egg whites with veggies
    11am: Meal 3 - Protein Shake with Flaxseed Oil
    1pm: Meal 4 - Tuna and Veggies (Add Brown Rice every 3rd Day)
    4pm: Meal 5 - Protein Shake
    7pm: Meal 6 - Chicken and Veggies

Lots and Lots of Water!

Obviously, this changes depending on how I look and feel. I was told once by a trainer that I needed to consume about 1330 calories a day, but to tell you the truth, I don't really focus on quantities. I have a pretty good idea of what "6 oz." or "1 cup" looks like. Let's put it this way, if you finish a meal and you feel full, you ate too much!

What Supplements Have Given You The Greatest Gains?

I have used John Scott's Nitro GH to increase lean muscle mass. Surprisingly, it has also increased my strength. The whey protein I prefer is High 5. As far as fat burners go, I've found that extra cardio works best for me. I've tried a handful of them, but haven't really seen measurable results. However, I'm open to suggestions because I hate running!

Why do you love Bodybuilding?

Why, it's because of the routine, of course! I am a natural performer. The place I feel the most comfortable is on a stage, especially showcasing my dance ability and strength moves. And the cute little outfits are just an added bonus!

What Are Your Future Bodybuilding Plans?

My immediate plans are to continue with fitness competitions until I make it to the professional level.

Since my involvement with the fitness industry, I have become an advocate for youth health and fitness in the US. Because of the growing problem with childhood obesity, I have written a kid's fitness journal, and have plans to further educate parents about the importance of their child's health.

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What One Tip Would You Give Other Bodybuilders?

It is very important to workout, but you will see the most drastic changes in you body through a proper diet.

Who Are Your Favorite Bodybuilders?

I have learned so much from Tanji Johnson's posing video. In fact, I got to see her in person backstage at Team Universe this year.

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