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Cover Story – Triple Threat! Kate Nightlinger – Pro Figure, Bikini & Athletic!

“I like a leaner look through-out the year. Yes, I am in shape year-round!”

[Q] HOW DO YOU WORK ON IMPROVING YOUR PHYSIQUE? DESCRIBE YOUR CURRENT TRAINING PROGRAM.
[A] I train four days per week.
My Splits:
  • Shoulders/Legs
  • Back/Legs
  • Chest/Back
  • Legs
I do the stair climber 2-3 days per week for 20 minutes.
[Q] HOW WOULD YOU DESCRIBE YOUR DIET?
[A] I eat three meals per day, with a focus on protein. I eat plenty of carbs and indulge in alcohol and treats when I’m not cutting.
[Q] DO YOU STAY IN SHAPE YEAR-ROUND?
[A] I actually cycle between maintenance and a slight surplus of calories most of the time. I like a leaner look throughout the year. Yes, I am in shape year-round!
[Q] WHAT TRAINING AND NUTRITION METHODS GIVE YOU THE GREATEST RESULTS?
[A] I am very intuitive with my eating and movement. When cutting, I track macros religiously in My Fitness Pal. Outside of prep, I don’t track and just focus on eating enough protein/calories to build muscle, while not gaining a lot of fat.

NO HEELS, THE POSES ARE MORE NATURAL AND I THINK MY PHYSIQUE IS PERFECT FOR THAT DIVISION.

[Q] OF THE THREE DIVISIONS YOU COMPETE IN, WHICH IS YOUR FAVORITE, AND WHY?
[A] Athletic is my favorite division. No heels, the poses are more natural and I think my physique is perfect for that division.
[Q] IF YOU COULD OFFER A TIP OR TWO SPECIFIC TO EACH DIVISION, WHAT WOULD YOU SAY?
[A] Bikini: Practice your posing routine a lot! The Bikini division posing is the most challenging for me. Figure: Practice your lat spread! Athletic: Easiest division for me all around.
[Q] WHAT OTHER QUALITIES DO YOU HAVE THAT HAVE HELPED YOU TO REACH YOUR GOALS?
[A] Qualities that really helped me achieve the goal of Pro are balance, determination and foresight.
[Q] WHAT SEPARATES A CHAMPION FROM A NON-CHAMPION IN YOUR VIEW,
[A] My exercise and eating routine are second nature. So I was able to have a lot of balance at the beginning of my cut, which made the end more manageable.
[Q] WE TOUCHED ON NUTRITION A MOMENT AGO. ARE YOU A BELIEVER IN SUPPLEMENTS? WHAT ONES DO YOU USE, AND WHAT RESULTS HAVE THESE GIVEN YOU?
[A] I am not big on supplements. I use whey protein powder, pre-workout year-round and creatine at times. Those are the only supplements I take.
[Q] THANK YOU FOR YOUR TIME. WOULD YOU LIKE TO THANK ANYONE FOR HELPING YOU GET TO WHERE YOU ARE?
[A] I want to thank Nikki Leary and LaMark Robinson for pushing me and coaching me through my first show. I want to thank my husband, Keith, who always inspires me to be the best version of me. Finally, I want to thank all my Strong Gym members. Each one of you brings something special! GAINZ
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