How did you get started with bodybuilding?
I’ve always been fascinated with the lifestyle, but I didn’t get my start until March 2010. When people ask me what division I compete in, and I say “bikini”, they automatically assume it’s some kind of hot body contest. I wish there was a different name I could call it, so people wouldn’t get the wrong impression. Bikini competitors ARE bodybuilders too! If you look up the definition of bodybuilding it states, “The process of developing the musculature of the body through specific types of diet and exercise”, well… that’s exactly what I do, on a smaller scale.
So a lot of people don’t know that there are different levels of bodybuilding to compete in, Bikini being one of them.
What gets you motivated?
I’m motivated by the results I get from my training and consistent dieting. It takes a lot of patience and that was something I had to tell myself over and over. It’s not like you do a couple of sit ups and BAM! A 6 pack is there, you have to be 100% committed to your training and clean eating.
Even though there is always room for improvement, seeing my hard work pay off motivates me to keep going and to take my body to the next level.
What workout routine has worked best for you?
— I do a 6 day split, training to my max every day. In the beginning I had to do LOTS of cardio in addition to my weight training. Now I only do HIIT cardio once a week. This is a classic example of how genetics and body type play a role in bodybuilding. I say this all the time, but my training and strict diet (year round) is what keeps me lean. I don’t have a “once a week cheat meal”. I ONLY have cheat meals after a show, for birthdays, or any other special occasion, usually once a month, sometimes more sometimes less.
- Monday: Legs (Heavy)
- Tuesday: Shoulders & Abs
- Wednesday: Biceps & Back
- Thursday: Legs (Light)
- Friday: Chest & Triceps
- Saturday: HIIT, Plyometrics & Abs
- Sunday: Rest
Photography Credit Claude Taylor
If you have to pick only 3 exercises, what would they be and why?
- Squats: I swear by these! I’m talking free squats, not on the smith machine. I use the smith machine as part of my leg training sometimes, but free squats are a necessity! It works your entire lower body and even your core. I’ve really been focusing on my legs this season, and heavy squatting has made a huge difference.
- Shoulder Press: I love training my shoulders, and I include several different variations to hit all three caps of the deltoids.
- Hanging Leg Raises: I only do about 2-3 ab exercises a week, and hanging leg raises are always included. You have to use your entire core to execute them properly so I always feel a burn after I’m done.
What is your diet like?
I have a classic bodybuilding diet filled with lots of Chicken, Ground Turkey, Egg Whites, Sweet Potatoes, Spinach, Asparagus, Oatmeal and Whey Protein etc. I also cycle my carbs each week on and off season, alternating between low, moderate, and high carb days.
- Meal 1: ½ cup Oats, 5 Egg Whites
- Meal 2: 2 plain unsalted Rice Cakes
- Meal 3: 1-2 scoops Rocket Fuel post workout
- Meal 4: Baked Chicken Breast with Sweet Potato and Steamed Broccoli
- Meal 5: Chicken or Ground Turkey with Grilled Zucchini
- Meal 6: Casein Protein Pudding
Photo Credit: Fred Love Photography
When trying to cut down do you prefer to use HIIT or just normal cardio?
This is exactly why I stay strict to my diet all year. I never have to “cut down”. After a cheat meal or some cocktails I get some bloating that lasts a couple days, but other than that, I don’t ever put on bad weight. But as far as cardio goes, HIIT is definitely my preference. I love sprints and its intensity.
What is your supplementation like?
I take 5g creatine pre workout, my RocketLabs post workout supplement “Rocket Fuel” (also my sponsor) and Casein Protein with 5g Glutamine before bed.
Ava Cowan, hands down she’s my hero haha!
“One Life – One Chance”
- Fred Love Photography
- Claude Taylor Photography
- Paulo Jordao Photography