Showdown To The 2010 IFBB Tampa PBW - Debbie Bramwell Talks About Passion, Posing, And Contest Prep!

After having recently competed in the New York Pro, Debbie Bramwell is now setting her sights on the upcoming Tampa Pro with a view to grabbing a place in the all important Ms Olympia. Find out more in this exclusive interview!

Article Summary:
  • Debbie Bramwell starts preparing for a competition 16 weeks ahead of time.
  • This champ continues to lift heavy all the way up to competition time.
  • Debbie's suggestion is that if you are new to the sport, find a mentor and a posing coach.
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    Showdown To The 2010 IFBB Tampa
    Debbie Bramwell Talks About Passion, Posing, And Contest Prep!

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    Without a doubt, Debbie Bramwell is one of the sports most beloved athletes and she always has a smile on her face and something positive to say. I recently caught up with Debbie during the final countdown to the Tampa showdown and asked her first of all to share with me her thoughts on the recent New York Pro.


    [ Leigh Penman ] The last time we saw you on stage was at the NY Pro where you placed lower than I expected, having had the time to process the whole event what are your feelings on that day and your performance?

    [ Debbie Bramwell ] I was very disappointed with how I was judged. I thought I should have been top 3 and still hear about it from different people who were there or saw the pictures online. I got so much good feedback regarding how I looked compared to my last showing in NY. Everyone seemed to like my fullness this year and said I popped on stage.

    Debbie Bramwell At The 2010 New York Pro Bodybuilding & Bikini Championships. Debbie Bramwell At The 2010 New York Pro Bodybuilding & Bikini Championships.
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    Debbie Bramwell At The 2010 New York Pro
    Bodybuilding & Bikini Championships.

    View More Pics Of Debbie Bramwell At The 2010
    New York Pro Bodybuilding & Bikini Championships.


    [ LP ] One thing is for sure, no one can accuse you of turning up less than contest ready. Having addressed other issues with you in previous interviews, this time I want to look at what goes into creating that famous Bramwell look. Let's start with the off season, first of all your diet. How strict are you with that when a contest is a long way off?

    [ DB ] I like to stay in shape all year and I really enjoy eating healthy foods and feeling/looking good. I work in treats a couple times a week but the rest of time I keep it clean. I eat a lot of the same foods as when I diet but have bigger portions and I eat 5 or 6 meals a day.


    [ LP ] Do you have a macro nutrient ratio that you favor?

    [ DB ] I always eat a high protein, low carb and moderate fat diet. That is what seems to work best for me.


    [ LP ] Could you outline an average 'day in the life' in terms of diet in the off season?

    [ DB ]I usually follow this but sometimes may add more carbs or throw in a treat meal a couple times a week.

    Meal 1:

    Meal 2:

    Meal 3:

    Meal 4:

    Debbie Bramwell At The 2010 New York Pro Bodybuilding & Bikini Championships. Debbie Bramwell At The 2010 New York Pro Bodybuilding & Bikini Championships.
    Enlarge Click Image To Enlarge.
    Debbie Bramwell At The 2010 New York Pro
    Bodybuilding & Bikini Championships.

    View More Pics Of Debbie Bramwell At The 2010
    New York Pro Bodybuilding & Bikini Championships.


    [ LP ] And what would be your preferred cheat meal?

    [ DB ] I love a good hamburger and fries or steak and potatoes with everything on it and cheese bread. Yummy!


    [ LP ] When it comes to your training, where was your focus during the past off season? In other words was there an area that you felt needed special attention and how did you go about attacking that area?

    [ DB ] I really wanted to come in fuller this year so it was a case of adding overall thickness to my physique. I feel I need to improve my back and did exercises that I have never done before due to having past back pain. I am looking forward to my offseason this year because I have a new training partner and we have been having awesome workouts which include bent-over rows, deadlifts, one arm dumbbell rows and anything that will hit my mid to lower back.


    [ LP ] How do you generally split up body parts in your regular training regime?

    [ DB ] I have started a new rotation recently where I hit legs on Monday, shoulders and abs on Tuesday, Wednesday is a day off, back on Thursday, arms and abs on Friday and chest and calves on Saturday.

    Debbie Bramwell At The 2010 New York Pro Bodybuilding & Bikini Championships. Debbie Bramwell At The 2010 New York Pro Bodybuilding & Bikini Championships.
    Enlarge Click Image To Enlarge.
    Debbie Bramwell At The 2010 New York Pro
    Bodybuilding & Bikini Championships.

    View More Pics Of Debbie Bramwell At The 2010
    New York Pro Bodybuilding & Bikini Championships.


    [ LP ] When it comes to contest dieting and training, how far out from a show do you make the change?

    [ DB ] I start preparing for a contest 16 weeks before the show.


    [ LP ] So what does your diet shift to at this time?

    [ DB ] I follow the 'Keto diet' which involves eating no carbs all week until my once a week cheat day (I change my cheat day, sometimes it is a half day, sometimes a whole day and sometimes just one meal). Some days I don't eat fat and some days I do. We play around with how many days of each the closer we get to a show."


    [ LP ] And your training schedule?

    [ DB ] My training schedule does not change during prep time. I lift heavy all the way to a show. I don't train with super high reps because I am on a Keto diet. I keep my workouts down to less than an hour. I take 2 days off and change my exercises and rep ranges every workout.


    [ LP ] Do you believe in doing cardio in the off season or only pre contest?

    [ DB ] I always do cardio in the offseason. I love cardio and love staying in shape. I think everyone should do some all year. Gotta train that heart and stay in good cardiovascular shape as well as keep your body fat under control! It also helps you handle the heavy high intensity workouts.

    Debbie Bramwell At The 2010 New York Pro Bodybuilding & Bikini Championships. Debbie Bramwell At The 2010 New York Pro Bodybuilding & Bikini Championships.
    Enlarge Click Image To Enlarge.
    Debbie Bramwell At The 2010 New York Pro
    Bodybuilding & Bikini Championships.

    View More Pics Of Debbie Bramwell At The 2010
    New York Pro Bodybuilding & Bikini Championships.


    [ LP ] Some say that doing cardio in the off season can prevent muscle gains, your thoughts?

    [ DB ] I totally disagree because I did cardio this offseason religiously and definitely put on muscle since last year.


    [ LP ] When all the dieting and training is done there is of course the all important presentation. How much time do you devote to preparing and practicing your posing routine?

    [ DB ] I like to put time into giving a good performance. I have won best poser 3 times. I have always had someone help me create my routine. I now work with Collette Nelson, as she is the best! I start practicing no later than 8 weeks out and like to practice a lot so I am really prepared and comfortable with my routine. I think it is very important to spend time on this as it is part of your contest preparation after all.


    [ LP ] I am sure there is a lot that someone just beginning in the sport can learn from you but if you had to give a 'newbie' some final words of advice before they step on that stage what would they be?

    [ DB ] I would tell someone new to find a mentor and coach to help you with you prep, find someone to help you with your posing. Spend a lot of time practicing so that you will be comfortable on stage and not nervous. Visualize yourself on stage having fun and think nothing but positive thoughts. I don't get nervous at all back stage because my mind is always in a good place and I go to a show fully prepared.

    To learn more about Debbie you can visit her website at www.debbie-bramwell.com.

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