|Become a Clutch Fitness member, Register today!|
|03-19-2007, 12:46 PM||#1|
working on a little belly
Join Date: Apr 2005
Source - http://www.t-nation.com<wbr>/readTopic.do?id=1493093
The Figure Program</span>
Waterbury's diet and training guide for figure competitors
and the women who want to look like 'em!</span>
by Chad Waterbury</span>
You might not realize it, but female figure competitions are huge.
They're fast approaching the leading physique competition in the United
States. I find that fact very refreshing. After all, I'm one of those
coaches who appreciate a female physique that doesn't force me to look
between a girl's legs for proof of gender.
If you analyze the
gross metamorphosis that's happened with female bodybuilding over the
years, you'll probably find yourself wondering what in the hell
happened to the classic, feminine physique.
Don't believe me?
Just look at top placing in the Ms. Olympia competitions since Rachel
McLish graced our presence back at the inaugural event in 1980. Every
year subsequent to 1980 demonstrates that the Ms. Olympia judges
must've been a little too intellectually challenged to realize that
"Ms." denotes a female. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> </tr> </t></table>
the mid 1990's, a Ms. Olympia competitor would've had rotten,
pharmaceutically infused tomatoes thrown at her if she didn't show up
looking like Lee Haney in a bikini. Unfortunately, that trend is still
So it's no surprise to learn that those of us who
appreciate the Rachel McLish physique are forced to look elsewhere. And
if you ask me, this is one of the primary reasons why figure
competitions have become so popular. Girls who enter a figure
competition don't want to look like Juliette Bergmann. Nope, figure
competitors want that sexy, lean, athletic look that was portrayed in
the early 1980's. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> </tr> </t></table>
there's another reason why I think figure competitions are becoming
more popular than ever. You see, most women have a career outside of
training — whether that career means a business, family, education, or
any combination of those.
After all, it's not convenient for
a mother to swing through Tijuana after she drops off the kiddies at
soccer practice. And a high-powered female executive probably doesn't
want to take a recess in the middle of a business meeting to inject a
gram of Primobolan in her ass. I say, who wants to do business with a
gal that's sportin' a mustache like Tom Selleck and a voice like James
Since figure competitions don't embrace a look
that mandates a tsunami of steroids and growth hormone, many women can
handle the type of training and dieting that's necessary to win a
competition without being summoned with divorce papers or a search
Hell, some women might not ever want to compete in a figure competition, but they might want to looklike it. This article is for them.
been blessed with much success in the training business. As such, I can
basically pick and choose what type of clients I want to work with. At
the present time, I primarily focus my efforts on two specific
categories: fighters and figure competitors.
I won't get into
all of the reasons why I favor those two seemingly opposite groups of
people, but I will say that I sleep very well at night. I don't wake up
screaming and squirming in a pool of sweat as I envision a girl with
18" arms, cannonball delts, and tree trunk thighs who's wielding a
sharp object at me as her baritone voice hollers, "What have you done?!
I said I wanted to look like Jessica Simpson, not Jay Cutler!"
respect to figure competitors, or girls who want to look like figure
competitors, it makes me feel at ease knowing that I'm helping a girl
achieve a look that parallels my own bias.
I guess if I took
this a step further and gave you full disclosure, I'd tell you that I
really don't know much about training a girl who wants to compete in
today's Ms. Olympia. If you want that look, I probably don't have the
information you'll need.
But if you want to train for this type of body, or something close to it, I can help you. (This is one of my clients). <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> </tr> </t></table>
don't, however, want to turn this into a "How to Train a Figure
Competitor" article. And I don't want to blow smoke up your butt and
tell you that I can make you look like Heidi Klum if your skeletal
structure and biochemistry aren't on par with hers.
I want to lay out a plan for all you ladies who want to embrace
resistance training without worrying about packing on too much muscle
in the wrong places. Plus, I'll tell you what nutritional plan to
follow in order to strip away that extra layer of fat that's probably
forced you to hide behind your beach blanket.
and foremost, you must get your nutritional plan in place. Unless you
want to train for 4-5 hours each day, you'll need to balance out your
macronutrients and rev up your metabolism with effective nutritional
strategies in order to really transform your physique.
first four steps that you must get in place are the four that I've
found have the greatest impact on boosting your metabolism: 1) Eat 6 times per day. 2) Consume one gram of protein per pound of lean body mass per day. 3) Consume one gram of omega-3s for every 10 pounds of lean body mass per day. 4) Consume adequate calories every day on the order of lean body mass (LBM) x 12.
use the example with a 140 pound female who has 22% body fat. Her LBM
is her total weight minus her fat weight. In this case her LBM is 109
pounds (140-31=109). Here's how steps 2-4 will look for her nutritional
plan: Protein: 109 grams per day Omega-3s: 11 grams per day Calories: 1308 per day
course, step #1 is to divide that up over six meals per day. The
simplest method would be to take each of the above numbers and divide
it by six to equal the amount of protein, fish oil, and calories that
you should consume with each meal. Unfortunately, it's not quite that
Let me explain. You see, most people find it easiest
to consume three larger meals each day along with a few snacks. That's
fine, and it can work. I understand that not everyone has the luxury to
cook and prepare six meals per day. After all, this article is based on
how you can develop a sexy, lean physique while still managing a
family, business, etc. So the plan that works well for most girls looks
like this: Meal 1: Breakfast Meal 2: Snack Meal 3: Lunch Meal 4: Snack Meal 5: Dinner Meal 6: Snack
regard to protein, it's usually not too difficult to find an adequate
protein source at breakfast, lunch, and dinner. Snacks can be much
trickier since most people want a readily available protein source
because they don't want to cook while at work, etc.
thing I do is calculate 65% of the total protein requirements per day.
In this case, that equals 71 grams (109 x .65 = 71). I'll take that 71
grams and divide it up over the three largest meals per day (breakfast,
lunch, dinner). Each of those three meals will require 24 grams of
protein in the form of eggs, lean beef, chicken, turkey, fish, etc.
other 35% (38 grams) is divided up between the three snacks. So each
snack will require approximately 13 grams of protein in the form nuts,
hard boiled eggs, cottage cheese, etc. Of course, you can also get your
snack protein from the same sources that I recommend for breakfast,
lunch, and dinner.
I'm stressing the importance of protein
first because I've found, time and time again, that most women don't
consume enough high quality protein. You must make protein a priority
each day. Find the sources that you like and stick with them.
next step is omega-3 consumption. I like to spread the omega-3s over
the last four meals of the day, but three meals can work just as well
depending on how much fish oil you should be taking per day. Since I'm
using a 140-pound female, the total amount per day is obviously much
lower than is required for a 200-pound male.
So the number we came up with is 11 grams per day. I only use two omega-3 products with my clients: Biotest's Flameout
and Carlson's liquid fish oil. Each teaspoon of Carlson's fish oil
contains 1.6 grams of omega-3s; each capsule of Flameout contains 1.125
grams of omega-3s. So I'll make it easy and prescribe four teaspoons of
Carlson's (6.4 grams) along with four Flameout capsules (4.6 grams),
thus equaling 11 grams.
I'm not going to tell you exactly how
to divide up that 11 grams, I'll just say that your last three meals
should be as equal as possible. A good example would be: Meal 4: Two teaspoons Carlson's oil (3.2 grams) Meal 5: Four Flameout capsules (4.6 grams) Meal 6: Two teaspoons Carlson's oil (3.2 grams)
There ya go, you've got your 11-gram requirement.
let's recap what we've talked about so far for the hypothetical
140-pound female with 22% body fat. Here's how her daily nutritional
plan looks so far: Meal 1: 24 grams protein Meal 2: 13 grams protein Meal 3: 24 grams protein Meal 4: 13 grams protein; two teaspoons Carlson's oil Meal 5: 24 grams protein; four Flameout capsules Meal 6: 13 grams protein; two teaspoons Carlson's oil
Now we must figure out how many calories we have thus far. Here's how it breaks down: Protein = 4 calories per gram Carlson's oil = 40 calories per teaspoon Flameout = 52 calories per four capsules
a few calculations, the total protein and omega-3 equal 648 calories
(436 + 160 + 52). Subtract that from the total calories per day (1308)
and 660 calories remain. Those 660 calories will come from
carbohydrates and fat.
Before I move onto the carbohydrate
recommendations, I need to finish up with the fat calories. I like to
use a 33/33/33 caloric balance of carbs, protein, and fat for the
purposes of fat loss. So our girl who's consuming 1308 calories per day
should be getting 436 calories from each of the three macronutrients.
the omega-3-dominated fat sources, we've covered 212 of those calories.
That leaves us with 224 additional fat calories. Since each gram of fat
equals 9 calories, we're left with 25 grams of fat. Those fat calories
should primarily come from mono- and polyunsaturated fats such as olive
oil, nuts, and natural peanut butter. Some of the fat calories, though,
will come from saturated fat in meats. That's fine, just be sure to
focus on mono- and polyunsaturated fats; the rest will fall into place.
Onward to carbohydrates!
loss and recovery I prefer that one-third of the total calories come
from carbohydrates. Since one-third of 1308 is 436 calories, and since
each gram of carbohydrate equals four calories, that gives us 109 grams
of carbs per day to work with.
The 109 grams of carbs will
only come from vegetables, fruit, and a workout drink. I'm going to
make this easy on you by not giving you many choices. After all, when
you have few options, it's much easier to make a choice. Here are the
carbs you should be getting your calories from: Vegetables: spinach, lettuce, celery, broccoli, cauliflower, and asparagus Fruits: tomatoes (yes, it's a fruit), apples, plums, and berries
Workout powder: Surge Recovery</span>
the limited carb sources, you ask? Because each of those sources
provides a very high nutrient bang for your buck. This is especially
true with the fruit and vegetable choices. First, the carbs have a high
nutrient-to-calorie ratio (they have lots of antioxidants and
phytochemicals with minimal calories).
Second, the fruits and
vegetables are alkaline in nature. This is important since protein
produces an acid load on your body. (For more info on the importance of
consuming alkaline foods, refer to Dr. John Berardi's Covering Your Nutritional Acids and Bases.)
speaking (no pun intended), alkaline foods will help maintain thyroid
function and anabolic hormones while minimizing stress on your kidneys.
Trust me, your body will thank you once you reduce the acid load on
I recommend Surge since it's inexpensive and
provides plenty of fast-acting carbs and protein, along with a healthy
dose of branched-chain amino acids. It's important to note that on the
days you weight-train, Surge will take the place of one of your six
Is your head spinning yet? Okay, I'll offer an olive
branch and do what I despise — I'll devise a sample eating plan. Why do
I despise them? Because there are many foods that you can choose, you
aren't relegated to the exact meals that I outline. I can't stress
enough that the following sample is just... well, a sample. Use the
foods that best fit your tastes and schedule, as long as they fall
within the 33/33/33 guideline.
Female Figure Sample Eating Plan Calories: 1308
Macronutrient caloric ratio: 33/33/33
Carbohydrates: 109 grams
Protein: 109 grams
Fat: 48 grams
Meal 1 (breakfast)
1 whole egg, 5 egg whites
1 large apple
carbs=24g, protein=22g, fat=8g Meal 2 (snack)
1/2 cup low-fat (2%) cottage cheese
1/2 cup blackberries
1 celery stalk spread with 1 teaspoon natural peanut butter
carbs=14g, protein=13g, fat=8g Meal 3 (lunch)
3 ounces chicken breast
1 cup spinach drizzled with 2 teaspoons Carlson's oil, topped with a few dried plums and one small diced tomato
carbs=24g, protein=21g, fat=8g Meal 4 (workout drink)
1 scoop Surge 5-15 minutes before training
1 scoop Surge directly after training with 5g of micronized creatine
carbs=30g, protein=16g, fat=1g Meal 5 (dinner)
3 ounces lean beef
1 cup broccoli
1 cup fresh strawberries
4 Flameout capsules
carbs=12g, protein=20g, fat=12g Meal 6 (snack)
3 ounces turkey breast
1/4 cup blueberries
1 cup lettuce drizzled with 2 teaspoons Carlson's fish oil
carbs=5g, protein=17g, fat=11g
I can't stress enough that the sample eating plan can be changed to
meet your own choices. Also, you'll notice that I wrote out the sample
with a weight-training workout, thus meal #4 is Surge. Since Surge has
a good dose of carbs, I had to alter my other meals to fit the 33/33/33
requirement. On days that you don't weight train, you won't need to
make that adjustment.
Listen, no one, and I really mean no
one, likes to count calories. But there's really no way around the
issue during the initial stages. Sure, it sucks to count calories, but
once you do it for a few weeks you'll develop a good understanding of
the macronutrient breakdowns of typical foods. I've counted calories so
often that I can basically look at a plate of food and tell you how
many macronutrients are sitting on the plate. That's a very valuable
tool to have in your arsenal.
Some excellent coaches
recommend that you don't count calories. That's fine provided that you
have a professional coach who'll devise your eating plan. But if you
want to learn the trade yourself, you've gotta learn the macronutrient
values of the foods you'll consume.
Read over the nutritional
principles a few times so you'll grasp the key principles. Then, go to
a bookstore or health food store and pick up a nutrition almanac that
breaks down the calories, carbs, protein, and fat of the foods that
make up this plan. The sad truth is that you'll never get the calories
perfect each day since two apples will both have different amounts of
carbs, for example. But you must try to keep your nutrients dialed in
as precise as you can.
Time for the workouts!
Training the Sexy Females
Awhile back I wrote an article called Sexy Female Training.
To say it was controversial is like saying Dale Carnegie was a decent
businessman. Amidst the name-calling and penis- and panty-waving, I
learned something valuable: most coaches don't know how to properly
train females to get that Rachel McLish, Hillary Swank, or Jennifer
I can say this with utmost certainty because no
article of mine subsequently led to so many emails from top coaches
around the world. World-renowned trainers — trainers who I figured
didn't even know my name — contacted me to say that "Sexy Female
Training" drastically altered the way they approach the training of
females. And that's not hyperbole.
Most programs are designed
with men in mind, and most people believe that females should do a
zillion reps to "tone up." Both of those facts leave most women with a
physique that they don't want — big traps, big thighs, big arms, and a
T-Nation and Muscle With Attitude are a
place for hardcore training information. I like that. But "hardcore"
shouldn't mean that women must train the same way men do. I believe
that "hardcore" should mean the hardcore truth.
Listen up, my
female buddies: you can and will build muscle. So if you don't want to
build a muscle group, don't train it with tons of reps, and don't train
it multiple sets of heavy movements.
As a gross
generalization, most women should focus their efforts on the shoulders,
glutes, and outer thighs. Those muscle groups help develop the
hourglass figure. Just as importantly, training the muscles such as the
abdominals and obliques should be minimized because a thick midsection
will offset the hourglass figure.
Don't get me wrong, all the
major muscle groups can and should be trained in order to build
structural integrity. Nevertheless, the volume and frequency of those
other muscle groups such as the upper back, traps, abs, obliques,
calves, upper arms, inner thighs, etc. should be minimal.
Here's the plan that will develop the kind of physique that I'm talking about.
The Female Figure Program DAY 1 Circuit Training
Reps per movement: 5 (that's 5 reps on each side for single limb movements)
Load: Use the heaviest you can manage with perfect form for all sets. Don't add extra load to the bodyweight movements.
Rest: 30s (s = seconds) (A1, rest 30s, A2, rest 30s, A3, etc.) A1. Single-leg dumbbell deadlift
Stand on one leg. Tighten your abs, push your hips back while keeping
your lower back tight and arched. Lower until the dumbbells are at
mid-shin level. Perform five reps on the left leg, don't rest, and then
perform five reps on the right leg. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> <td></td> </tr> </t></table> A2. Push-up plus with dumbbells
Keep your abs tight and don't let your stomach/hips protrude forward as
you lower your body. Push your shoulder blades as far forward as
possible at the top of the movement. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> </tr> <tr> <td></td> </tr> </t></table>
Note: If the knees-up version is too difficult, use the knees-down version. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> </tr> <tr> <td></td> </tr> </t></table> A3. Lunge with external rotation
From a standing position with your feet shoulder-width apart, hold a
dumbbell in your left hand with your elbow and shoulder at 90 degrees.
Step forward with your right leg into a partial lunge as you reach
across and down with your left arm while twisting your arm until your
thumb faces down.
With your front leg, push yourself back to
the starting position as you pull (externally rotate) your arm back to
the starting position. Perform six reps with your right leg/left arm,
don't rest, and then perform six reps with your left leg/right arm. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> <td></td> </tr> </t></table> A4. Overhead triceps extension with dumbbell
Hold a dumbbell overhead with both hands. Lower the dumbbell behind
your head until it touches your upper back. Keep your elbows pointing
up and keep your arms close to the side of your head. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> <td></td> </tr> </t></table> A5. Deep wide-out drop
From a standing position with your feet together and arms held out in
front, jump your legs wide out as you push your hips back and down.
From the bottom position, jump back up to the starting position. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> <td></td> </tr> </t></table>
After finishing A5, rest 30s and repeat the entire circuit five more times in the same fashion.
DAY 2 Energy Systems Training (HIIT)
Bike sprints: </span>Pedal
at a moderate intensity for 45s while seated on an exercise bike. Then,
turn up the resistance as high as possible and sprint from a "standing"
position for 10s. This constitutes a single, one-minute cycle (the
extra 5s periods are used to alter the resistance of the bike and your
Duration: 10 minutes <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> <td></td> </tr> </t></table>
DAY 4 Circuit Training
Use the heaviest you can handle for all sets. Use ankle weights for the
reverse crunch if the bodyweight version is too easy.
Rest: 30s (A1, rest 30s, A2, rest 30s, A3, etc.) A1. Partial split squat
Assume a deep forward lunge position with your back knee on the ground.
Push through your forward heel to lift your body up 6 inches. Lower and
repeat for all reps with your right leg forward, don't rest, repeat
with the left leg forward. Keep your torso as vertical as possible
throughout the movement. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> <td></td> </tr> </t></table> A2. Single-arm bent over dumbbell row
Assume a bent over position with your lower back tight and arched.
Place one hand behind your back as the other arm holds the dumbbell
with a neutral grip. Pull the dumbbell up to your chest while
maintaining the original bent over position. Keep your elbow close to
your side. Don't rest between arms. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> <td></td> </tr> </t></table> A3. Lunge with shoulder press
Assume a standing position with your arms bent so the dumbbells are at
shoulder height. Step forward into a lunge as you simultaneously press
the dumbbells overhead. Lower the dumbbells as you push back with your
front leg, through your heel, to the starting position. Alternate legs
with each rep for a total of 8 on each side. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> <td></td> </tr> </t></table> A4 Single-leg glute bridge.
Lay on your back with your right leg bent at 90 degrees. Cross your
left leg over your right. Lift your front of your right foot (flex the
ankle joint) so your heel is the only portion of your foot touching the
ground. Bridge up as high as possible by pushing through your heel.
Hold the top position for 2s before lowering. Don't let your hips rest
on the floor when you lower. Do all 8 reps with the right, don't rest,
repeat with the left leg. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> </tr> <tr> <td></td> </tr> </t></table> A5 Modified dumbbell snatch.
Assume a wide stance with your feet slightly angled out. Place your
left hand behind your back and hold a dumbbell in your right hand with
your arm hanging down in front of you in the hang position. Squeeze the
glutes and thrust the hips forward as you pull the dumbbell overhead,
keeping your right arm straight. Perform 8 reps with your right arm,
don't rest, repeat with the left arm holding the dumbbell. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> <td></td> </tr> </t></table> A6 Reverse crunch.
Lay on your back with your legs straight. Pull your knees into your
chest as you roll the hips up off the floor. Push your legs back to the
starting position and repeat. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> </tr> <tr> <td></td> </tr> </t></table>
Rest 30s and repeat the circuit three more times in the same fashion.
DAY 6 Rope jumping
Set a stopwatch for 10 minutes and perform as many rope jumping
revolutions as possible. Rest for 10-15s whenever you need it, but
strive to jump for as long as you can. Eventually, you should be able
to jump rope for 10 minutes straight without stopping. Wall sit
Place your back against a wall and squat down until your knee joint is
approximately 110 degrees. Hold that position for as long as possible
and time yourself. Rest for 90s and repeat twice more with 90s rest
between each attempt. Once you can perform all three holds for at least
2 minutes each, switch to the single leg version and do the same.
There's no time limit for the single leg version. <table align="center" border="0" cellpadding="5" cellspacing="0" width="100"> <t><tr> <td></td> <td ="normal">or</td> <td></td> </tr> </t></table>
Female Figure Progression
Circuits Week 2: Add one rep to half your circuits. So by week 2, the day 1 circuit will be 6x5,6,5,6,5,6. Week 3: Add one rep to the other circuits, thus making the day 1 workout 6x6. Week 4: Increase the load of all loaded movements by 5 pounds or 2%, and drop back to the original number of reps per set. Week 5: Add one rep to half your circuits. So by week 5, the day 1 circuit will be 6x5,6,5,6,5,6 with a heavier load. Week 6: Add one rep to the other circuits, thus making the day 1 workout 6x6 with a heavier load.
Note: Keep in mind, the above progression plan applies to both circuits during the week.
Energy Systems Training
Add one minute to the bike sprints each week for 5 weeks.
program, first and foremost, is designed to develop the body that most
of my female clients desire. If that's not you, no problem.
write my articles based on what I know and what I have the most
experience with. As such, this program is what works to develop key
feminine muscles, with minimal development of muscles that take away
from the hourglass figure. I can say this with complete confidence
because these are the type of workouts that my female clients perform.
certainly hope you'll give this plan a try, even if it doesn't
initially appear to be what you're after. If you're a female, you can't
go wrong with this plan. And if you're a husband, boyfriend, or brother
to a girl who needs some help with her training, print out this article
for her. It'll be one of the most valuable gifts she'll ever receive.
Let me know how it works for you!
Note: You can pick up a copy of Chad's book, Muscle Revolution, for even more info! © 1998 — 2007 Testosterone, LLC. All Rights Reserved.</span>
|03-20-2007, 10:14 AM||#2|
Join Date: Apr 2005
Location: Between a waterslide and an apple tree
I know quite a few female bb'ers that have normal social lives. Sure, they are not the norm (and in no way am I trying to convince anyone that this look is mainstream, but neither is a 250lb woman....it is just more socally acceptable to tell a muscular woman she is gross), but they are FAR from freaky.
IMO, the new generation of FBB'ers coming up through the pro ranks are going back to the more feminine look. The major problem is the judges are still rewarding the freaky physiques. This year's Arnold was a prime example. The superior conditioning of the MW and LW competitiors was overlooked for sheer size.
There are significant differences in the way coaches handle their figure girls vs. their fbb'ers. My coach's training and nutrition strategy for me is vastly different from that of his figure girls, so much so that these girls comment on it.
And by the looks of that workout....I am glad I am a fbb'er!
Ah well.....different strokes for different folks!
|Thread||Thread Starter||Forum||Replies||Last Post|
|100+ Pics from national Mustang show||Ozz||Miscellaneous Musings||10||07-17-2006 11:56 AM|
|Just got back from Ford Nationals car sho||Miscellaneous Musings||0||12-31-1969 07:00 PM|
Powered by vBulletin | Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
All Rights Reserved. Content published on Clutch Fitness requires permission for reprint.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26