Transformation Tuesday – Contest Prep Style!

Okay so this transformation is a little different to most other transformation stories but it goes something like this…

Both of these photos were taken after 14 & 16 weeks of competition prep. You can see difference in how much leaner I got the second time around but the MAJOR difference is in the way I did it.

What some of you may not know is that I prepped myself the second time round in 2015. I did my own diet and training because I wanted to prove that YOU DO NOT need to do endless hours of cardio, restrict your food groups, cut out fruit/wheat/dairy and stop your social life!

Competition prep or dieting doesn’t have to be hell (which is what I was made to believe previously).

Here’s the MAJOR differences between my 2 preps….


– Clean eating/restricted food choices- no gluten, dairy, sweeteners etc./Low carb diet/ 1 cheat meal per week which usually left me feeling like crap/bloated

– I ate every 2-3hrs which meant I had to prep around 6-7 meals. I was constantly hungry and counting down until my next meal.

– Trained 7 days a week/ Weights 1 hour/ Cardio progressed to 1 hour before breakfast & 1 hour after weights.

– During peak week I water loaded/depleted which meant on comp day all I wanted was to chug a 1L bottle of iced water!! I also sodium loaded/depleted and used diuretics.

– My strength & energy levels decreased. I remember not even being able to get out of bed and slurring my words.

– My mood was a roller coaster ride. I was unhappy most of the time.

– My social life was non existent…if I went out it wasn’t without all my prepped meals in plastic containers.

I remember coming out of this prep and thinking just how UNHEALTHY bodybuilding really is.

That is until…

2015 (I prepped myself):

– Flexible dieting/no restricted food choices-ate dairy, gluten, sweeteners etc. the whole way through which meant that I got a wider variety of vitamins and minerals/ My carbs didn’t drop below 130g until peek week/1 planned refeed day every 6-12 days to help boost my leptin levels.

– I ate when I was hungry which was generally every 4hrs. This meant that I only prepped 4 meals. I had so much more time on my hands to balance my gym/work/study/social/family life.

– Trained 5-6days per week/ 1 hour weights/ Cardio started at 1 x 20min HIIT session and progressed to 3 x 20min HIIT sessions within the final 3 weeks. NO FASTED CARDIO! Ever!

– During peak week I kept my water & sodium intake the same and used no diuretics because messing with these can be life threatening!

– I hit PB’s during strength training & my energy levels were good (minus the final week as I carb depleted)

– My mood remained consistent. No major mood swings.

– My social life didn’t suffer. I still ate out, attended birthdays and even had a few drinks to celebrate my best friends wedding.

***You can see my food intake in the final 2 weeks leading up to comp here:… ***

It just goes to show that the most common method isn’t always the most optimal. Knowledge is power!

If you are planning to get on stage in 2016 then hit me up:

Coach: Vanesa Puerta

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