Instagram Q & A Responses!

Below are questions that some of you asked me on my Instagram page! I had planned to make a video answering your questions, but I thought typing out the answers would be more beneficial.

What struck your motivation to become a bikini competitor?

I typically compete in figure, but a few months ago, a couple people suggested that I try out a bikini competition. My boss at the gym that I train at was one of those people, and he insisted that he would help me prep for an upcoming, local show in just 3 weeks time. Already being fairly lean, I hardly had to manipulate my current diet and training, so competing in bikini was easy for me! I am glad that I gave bikini a shot, but honestly, my heart is in figure.

How do you keep mental strength during prep?

I constantly surround myself with positivity. I listen to positive and motivating YouTube videos, I listen to music that keeps me optimistic and driven, and I have people in my life who are like-minded with similar goals. I know the feeling of pouring 100% into my goal, so whenever I want to cut myself short, I remind myself of how amazing it feels to truly know I gave it my all.

What is your current workout routine?

Currently, I train 6 days a week and do no cardio at all. I am in off-season and my goal is to gain muscle. My routine is as follows: Monday – shoulders, Tuesday – back, Wednesday – legs, Thursday – chest/arms, Friday – back, Saturday – legs.

How long do you wait to have a cheat meal and what does it consist of?

I have one cheat meal every week, or I try to atleast. It’s usually a somewhat healthy cheat, like a steak or sushi or froyo!

How long are your lifting sessions on average?

They are usually an hour long, sometimes an hour and a half.

Do you work with extremely overweight people?

Yes I do!

What make up and skin products do you use?

I use Lorac foundation, concealer, blush and eyeliner. I also use BareMinerals at times. I clean my skin with Neutrogena face wipes, and I use Oil of Olay daily moisturizer!

How expensive is/was your journey to compete?

I really don’t want to know what it has cost me to compete! It is a very expensive sport. The training, food, traveling, spray tans, stage jewelry, suits, heels, entry fees, coaching, etc. adds up quickly. I probably spend $2000-$3000 altogether.

How did you get started and what keeps you motivated?

I met a bodybuilder/personal trainer who insisted I would be great at the sport, so I trusted him and prepped for my first competition with him as my coach! I stay motivated because I see how far I have come and how much of an impact I have on other women. My followers on social media, my family, and my friends all support me too and keep me motivated.

How many calories do you eat per day?

When dieting, I eat around 1700-1800 calories a day. When I am not, I eat around 2400-2600 calories a day.

What would you recommend to do/eat to stay lean?

Do cardio 2-3 times a week for 30 minutes and try to keep your heart rate high, eat clean foods, eat small meals throughout the day, and be consistent.

As a runner, what should I do to get lean and toned?

Incorporate weight training, eat a diet that is full of good protein and complex carbs, and allow yourself to get enough rest.

When one is working out, is the goal to burn out or to complete required sets?

Both. There are times when you should push yourself to go until you cannot go any longer, and there are times where it is smart to use weights that allow you to hit a certain number of reps/sets. As long as you have good form, you are challenging yourself, and you are being smart, you will see results.

For someone who recovered from an ED and now has now reached a healthy weight, would you recommend to bulk and then lean out?

It depends on your goal! If you want to add more muscle, bulking would be a good option to start with.

Have you every thought that being very muscular would make you less attractive to guys?

Yes, unfortunately. There have been times where men have told me this to my face, so of course I am going to be fearful of this. However, in my opinion, muscle is more sexy than being thin, and I feel much more confident with my curves and muscles than when I was a 100 pound twig.

My first competition is coming up… any advice?

On the day of your competition, it will be very easy to compare yourself to the other competitors. However, this sport is about you versus you, so try as hard as you can to focus on that. Also, having a positive mentality is what will allow you to shine on stage, so make sure you are optimistic, excited, and just have fun!!!

What liquid eye liner do you use?

I use liquid eye liner from Lorac.

What do you do for cardio and how many days a week do you do it?

Currently, I don’t do any at all. When I am trying to lean out, I do cardio 4 times a week for 30-40 minutes, and I usually do the stairmaster or elliptical.

Any tips on managing soreness or tension? I get tension migraines after lifting at times.

I actually get migraines fairly easily, and the best cure is caffeine. I either take Excedrin or drink some coffee. For soreness, I take BCAAs and drink a lot of water. Both water and BCAAs help reduce soreness.

How old were you when you began lifting?

I started lifting weights and taking it seriously when I was around 18 years old. I am now 21.

What tips do you have for someone wanting to enter a bodybuilding competition for the first time?

Research the sport as much as you possibly can! Also, go watch a competition to see if it is something you think you are truly interested in.

How do you decide if you should be a bikini or a figure competitor? What is the difference?

I decided to do figure because of my body type. I am naturally a lean woman with more muscle than the average female, so figure just made sense to me. Figure focuses on lean muscle mass, and specifically on having a wide back, nice round shoulders, lean legs, and abs. Bikini focuses on a softer look with some muscle definition, but it mainly involves having round glutes, a very thin/narrow waist, large breasts, and sass. I have competed in both bikini and figure, and figure is better for me because I am very lean and have too much muscle for bikini. Look up a picture of Nicole Wilkins (IFBB Figure Pro) and then look up a picture of Amanda Latona (IFBB Bikini Pro) and you will see the difference between figure and bikini quite clearly.

How long does it take to get ready for a competition?

It is different for everyone, but generally it takes around 16 weeks.

What’s a good range, in terms of calories, to stay in for losing fat?

Every body is different, but usually somewhere between 1600 and 1800 calories is a good range for women trying to lose fat.

Do you do the whole bulking and cutting cycle or do you stay lean year-round?

In my off-season, I eat more, train heavy, remove cardio from my regimen, and do not micro-manage my diet or training. When I am in prep for a show, I cut weight and focus heavily on eating a very clean diet, training hard and incorporating cardio. In my off-season, I usually don’t gain a lot of excess weight because I still eat fairly clean and don’t over-indulge. However, for my current off-season, I am going to try to focus on eating more than I usually do so I can put on more muscle.

How long does it take to transform your body?

It depends. Every person is different. The best answer to this question is that it takes a lot of patience to reach your ultimate goal, but as long as you are consistent and work hard, the results will come. It might take 6 months, a year, or even more than that.

What is your take on refeeds?

I think refeeds are a great idea for people who are dieting hard! My diet doesn’t fluctuate enough for me to ever need a refeed, but I do know of a lot of people who eat a very restrictive diet for weeks at a time, have a refeed, and then lose even more weight afterward! Refeeds are great ways to boost your metabolism and keep you on track/mentally sane. By the way, refeeds are usually where someone eats much higher carbs and/or volume of food for a day while dieting.

Why do competitors drink so much water? One gallon seems doable but two gallons seems just like a generic expectation.

When consuming high amounts of protein and training hard, the body needs a lot of water! Dehydration is a very serious issue and can really hinder athletes from reaching their goals. Drinking a gallon a day is a must for competitors. I personally feel that two gallons a day is a good goal for competitors, but it is not absolutely essential to hit that much.

How do you restart after a few days of being sick? Pick up where you left off or ease back into it?

I suggest easing back into it. Our bodies take days to recover from illness, and the last thing you want to do is hinder yourself from recovering properly. Going hard right away is usually not a safe idea.

If I workout at night, does it matter what I take in when it comes to food?

It always matters what you eat, no matter what time of day you workout. If you workout at night, make sure you eat protein and carbs around your workout time (either before or after).

For peak week, what foods should I stick with? And what should I avoid?

Whatever foods you have been eating, keep eating them!!! Don’t completely change your diet when you are 6 days away from a competition. The only exception here is vegetables and other foods that are high in fiber. You want to watch fiber intake right before a competition because fiber can cause you to bloat. Don’t worry about drinking crazy amounts of water, adding a ton of salt to your foods, or any other myths about peak week. Stick with what works for you!

What supplements do you recommend when trying to lean out for a competition?

I recommend Super HD and CLK. I also recommend whey protein and BCAAs. Super HD and CLK are fat burners, whey protein aids in lean muscle mass, and BCAAs help with muscle recovery and lean muscle growth.

How much cardio should I do during a bulk?

My personal opinion is to not do cardio at all while bulking.

What’s your take on eating fruit? It seems to be a big no-no in the bodybuilding world.

Fruit often gets bashed because it contains somewhat high amounts of sugar. I think fruit is absolutely okay to eat, just in moderation (like anything else).

What do you suggest eating the day before and on the day of a bodybuilding competition?

I suggest eating protein and complex carbs, and low fat. Protein sources: fish, chicken, steak, eggs. Carbs: oats, wheat bread, brown rice, sweet potatoes.

What is your take on whey protein?

I think it is convenient and also I feel that it is a good way to help people who have trouble with consuming enough protein. However, I always prefer eating whole foods over supplements.

How do you deal with post-show blues and weight gain?

It can be hard at times, but you have to find a way to realize that gaining weight is part of the process. We cannot look stage-ready year round, and we cannot maintain a super lean body fat either. It’s just not healthy. We have to look at post-show weight gain as a positive thing… as a way to reach our goals and as a way to stay healthy!

Do you count calories?

No. I feel that it causes me to obsess over my diet when I do.

Do you ever feel guilty bringing your own prepared food to eat when you go to events where food is involved?

When I first started bodybuilding, yes. But now I have realized that this is my life and I have certain goals and values I abide by. My family and friends respect it and support it and I am thankful for that! The best thing to do is communicate with people about why you brought your own food.

What’s the best way to lean out?

In a nut shell: Eat clean foods, weight train 4-5 times a week, do cardio 3-4 times a week, stay consistent, work hard, and stay positive.

What’s the difference between Alpha Aminos and BCAAs?

Alpha Aminos have a hydration formula added to them, while BCAAs have beta alanine. Both aid in recovery and gaining muscle.

What’s your take on females taking creatine?

I think creatine is great for women! It works very well when trying to gain muscle.

What is your opinion on Crossfit?

I have never done Crossfit before, but it looks fun. As long as you are safe, have good form, and enjoy it, I don’t see a problem with Crossfit as a form of exercise!