How to Win Your First Bikini Fitness Competition?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

 

THIS BIKINI BODYBUILDER KNOWS HOW TO WIN COMPETITIONS

“Each workout [for competition prep] is meant to be performed at a heavy volume with hopes of breaking personal records.”

Name: Jessica Ortiz
Occupation: Cast Member
Location: Whittier/CA/United States
Height: 5’0″
Weight: 115lbs (off season), 100lb (stage ready)
Training: Bikini Bodybuilding

Fitness Awards:

2014 – Ironman Naturally: 1st Place in Bikini A & 2nd Place in Overall Bikini
2014 – Muscle Contest: 4th Place in Unlimited Open Bikini A
2014 – West Coast Classic: 2nd Place in both Novice A & Bikini A
2015 – Muscle Contest: 1st Place in Bikini A & 4th Place in Overall
2015 – San Diego Championships: 1st Place in Bikini A & 3rd Place in Overall Bikini

Q: Tell us a little about your childhood/life and how you eventually found the vegan lifestyle. 

I was born and raised in San Juan, Puerto Rico, but moved to Southern California with my parents at the age of 13. I have been a vegan for over two years and a bikini bodybuilder for one year, competing under the National Physique Committee.

“I have managed to place in all five competitions and earned four national qualifications.”

Having graduated from Cal-State Dominguez Hills with a Bachelor of Arts degree in Sociology, I have a wealth of knowledge and an understanding of the social issues related to diet and fitness. This knowledge, coupled with my love and empathy for all animals, led me to initially become a vegetarian and later, a vegan.

I understand both the health and environmental benefits of living a vegan lifestyle. I decided to become a vegan after my father introduced me to the cruel reality of animal abuse. To me, it’s all about the love and compassion for animals, and causing the least amount of harm possible to all living things.

“I consider one of my greatest achievements to be the moment I decided to use my hobby as a way to educate others about veganism.”

Q: What has been the hardest obstacle for you to overcome in your life?

Adjusting to change can be difficult, especially when the individual has to cope with stressful and complicated situations. For me, moving to California was one of the hardest things to overcome – a life transition filled with anxiety, feelings of uncertainty, and sadness.

Los Angeles became the unknown territory for me, making it difficult for my family and me to jumpstart a successful life. For instance, middle school became the center point of all my fears. The thought of setting foot in a classroom created a sense of doubt and refusal to attend school. Thanks to my parents’ love and support, I was able to fight my fears and continue with my education.

Q: How did you become interested in bikini bodybuilding competitions?

It was through social media that I learned about the beauty and elegance of being a bikini bodybuilder. Seeing stage shots of the competitors triggered a desire to follow in their footsteps. However, I was clueless on what it took to become a bikini bodybuilder.

Thanks to the guidance of my personal trainer, Benigno Tehuitzil, I was then able to step on stage as a “vegan” bikini bodybuilder. Benigno coached me for 12 weeks, guiding me through a strict vegan meal plan. Although it was a very long prep, it was also extremely rewarding.

“The prep taught me about discipline and the value of sticking to your long term goals.”

Q: What exercises would you choose if you could only do three?

It’s leg day, and the time has come to pre-set the squat cage, to unload the bar, and to prepare yourself mentally for what’s about to come. The mind starts to wander, and self-doubt pollutes the brain with negative thoughts.

Out of nowhere, you snap out of the mental struggle, and a rush of empowerment starts running through your veins. Before you know it, you are freeing yourself from all insecurities by fulfilling your mission: to squat.

Being dictated to the weights helped me overcome my fear of the gym. I did this by constantly performing three exercises:

• Squats
• Deadlifts
• Military shoulder press

These exercises encouraged me to feel comfortable in the weight room, and are now my favorites. Now I feel in control of my mind and body.

Q: What does your bikini competition prep meal plan look like?

Below, you will find a list of plant-based foods I included into my meals:

• Carbohydrates – Oats, jasmine and brown rice, sweet potatoes, and rice cakes
• Protein – Tofu, edamame, seitan, tempeh, items by Beyond Meat, and the occasional plant-based protein powder
• Healthy Fats – Raw almonds, chia seeds, hemp seeds, and hummus

Q: What did your training look like for a competition?

To build a complete physique during a contest preparation, one can perform isolation exercises.

“For instance, a great movement for isolating the hamstrings is the stiff-legged deadlift. It’s an exercise that I’ve incorporated into all my competitions’ prep, for detail and separation.”

During the beginning of a prep, I continue to lift heavy by performing four sets with a variation of 15, 12, 10 and eight sets per exercise. Toward the end of the prep, I transition into light volume, high reps at five sets of 15-20 reps routine. Below, you will find the six-day workout split for a competition prep:

• Day 1 – Glutes (isolation movements)
• Day 2 – Shoulders and Core (end with a 30-min cardio session)
• Day 3 – Legs
• Day 4 – Rest
• Day 5 – Glutes and core (end with a 30min cardio session)
• Day 6 – Back, Biceps and core (end with a 30min cardio session)

Off-season is the gateway to gains. After every contest, I create an off-season program, one to keep me motivated to continue working on my weaknesses. This particular off-season, I have been focusing on increasing all around muscle mass.

I still follow the same split as a competition prep, but with a different number of reps. Each workout is meant to be performed at a heavy volume with hopes of breaking personal records.

Q: What advice about fitness in general would you give that you don’t commonly see in magazines?

I believe fitness to be an open book.

Most likely, each and every fitness enthusiast will advise future athletes that the key to building a better and stronger physique is dedication, discipline, and willingness to put in the work.

“In my opinion, there is no ‘secret sauce’ or recipe to fitness.”

For those who seek an easy way to get fit, to shred those extra pounds by next week, or to reach a fitness goal fast, I would suggest to stop investing in crash or fab diets.

Instead, invest in long-term goals, goals that will help you tailor your current lifestyle into one that’s more fitness-oriented.

For instance, set a goal to stay healthy and fit year round.

Q: What uncommon activity do you schedule into your daily routine?

Fitness is like a full-time job. One that requires discipline and consistency. What for some might seem uncommon, I see it as part of my daily routine. Like the process of prepping meals ahead of time, drinking a gallon of water on daily basis, and scheduling gym sessions before anything else.

“Like I mentioned before, fitness should be a lifestyle and not a goal with an expiration date.”

Q: What are some common misconceptions about veganism?

Two years ago, I switched to eating completely vegan. This new lifestyle has given me the opportunity to educate others about the misconceptions of veganism. I address false ideas and myths that could possibly discourage those seeking a healthier and compassionate lifestyle.

For instance, the belief that a plant-based diet is detox is a misconception in a way. Yes, it can be detoxifying and applied a few times throughout the year, but true veganism is a lifestyle, not a once-in-a-blue-moon cleanse. I’ve learned first-hand that all popular vegan myths are supported by incorrect mainstream beliefs, such as vegans can’t build muscle on a plant-based diet.

“Vegans easily get enough protein in their diets.”

A vegan diet has tons of plant foods that contain complete proteins. The truth is that we don’t need to consume meat to be healthy.

Q: What advice do you have for people who are thinking of becoming vegetarian?

As a vegan bikini bodybuilding competitor and athlete, these protein-rich vegetarian foods were the most beneficial to my muscle development:

• tofu
• edamame
• seitan
• tempeh
• lentils
• quinoa
• chia seeds
• almonds
• nutritional yeast
• peanut butter

I also found myself researching different meat alternatives to help fulfill the desire to consume meat. Plant-based meat alternatives (e.g. veggie burgers) helped make the transition into veganism much easier. I’ve also tried a variety of plant-based protein powders that contained different protein sources such as pea, brown rice, soy, algae, spirulina, and hemp.

For more ideas on how to win your first bikini fitness competition, watch this video - How To First Bikini Competition

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – How to Win Your First Bikini Fitness Competition

NPC Bodybuilding Competition Tips from Garren Rimondi

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

CANCER SURVIVOR VALUES PLANT-BASED FITNESS

“I believe childhood cancer has taught and inspired me that through proper individualized nutrition, moving one’s body, and keeping a positive, self-familiar mindset, anyone can overcome anything.”

Name: Garren “GARRENteed” Rimondi
Occupation: Professional Personal Fitness Trainer, Fitness Model, and Professional Artist
Location: Bonita Springs, Florida, USA
Age: 28 years
Height: 5’7.5”
Type of Competing: Bodybuilding
Weight: 165lbs. first competition weight (8/28/2015) – 172lbs. current weight

Q: Tell us about your journey as a childhood leukemia cancer survivor (details, details, details).

I was diagnosed with Acute Lymphocytic Leukemia (ALL) in 1990 at the age of four years old and went through ongoing treatment until I was eight years old.

In 1994, I was successfully cured of cancer at Jackson Memorial Hospital in Miami, Florida.

In order to be cured, I underwent chemo therapy, and I remember a few hundred medical injections during the four-year time period. Now I have been in remission for almost 21 years. This childhood experience has a major influence toward my passionate pursuit of personal health optimization for myself and those I lead.

“The journey at a young age has especially influenced my diet and what I put into my body today. I was always aware of my difference at a young age, but not the severity of the illness. Since childhood, I also knew to be forever grateful for my survival.”

I’m thankful I was diagnosed at a young age for the reason that if I were to go through the treatment later in life or today, the far too common universal adulthood skepticism may have gotten the best of me – though I am a very positive person and my patience and resilience would have pushed me though, as anyone who is undergoing hardship must have the will to do.

I believe childhood cancer has taught and inspired me that through proper individualized nutrition, moving one’s body, and keeping a positive, self-familiar mindset, anyone can overcome anything.

Q: Tell us about the path that led you to plant-based fitness and the decision to compete in your first NPC Bodybuilding competition.

Two of the first major contributing factors that shifted me toward leading a plant-based fitness lifestyle occurred in May 2014, during a vacation while traveling from my home in Florida to Spain and France.

The first thing that shifted my perspective was reading the book, “WHOLE,” written by Dr. T. Colin Campbell.

This book explained to me the science behind the evidence accumulated in his previously written book, called “The China Study,” which at the time, I had not yet read.

The book made me reevaluate my eating habits as it showed me how most of the knowledge we have of nutrition is all wrong.

I was ready to make the change to live a life of optimum health.

Simultaneously, while visiting Paris and before I made the educated decision to stop consuming meat, I was enjoying a beef tartar.

The difference between a beef tartar in the U.S. and a beef tartar in Paris was the portion served. The plate was huge, and the table was only occupied by my fiancée and me. I actually asked her to marry me at that exact dinner experience in Paris.

Fortunately, it happened before the following incident took place, and she did say yes. But the point is, I indulged, and then I paid the price. After that evening, the next five days were not as fun for me as I ended up becoming ill due to a bacterial infection.

In the next four days, I endured horrible symptoms from numerous trips to the bathroom, headaches, fever, and the inability to get out of bed for any reason – except to use the restroom – and I lost 16 pounds.

“Since then, I have not eaten red meat. That created momentum for me, a paradigm shift, and since that incident, I have weaned myself away from consuming every animal-based food with the exception of egg and honey.”

In the past three years, I have been asked many times about my thoughts on competing in the bodybuilding world. Since 2013, I have been a personal trainer working for myself, and since then, for the purpose of personal marketing and business development, I have also put together a small portfolio as a fitness model.

I know that I have built a muscular and athletic physique due to the intense training I regularly participate in. So, after slowly becoming more familiar with local competitors and large production statewide bodybuilding competitions, I finally decided that I would like to step on the stage and show everyone what all-natural, plant-based fitness looks like.

At the beginning of 2015, I became aware that Naples, Florida was going to host its First Annual Naples Sports Festival, which included an IFBB Bikini and NPC bodybuilding, bikini, figure, and physique competition, which would take place 25 minutes away from my home. That was the point in which I set a new goal for myself.

The commitment was made, and the drive, discipline and determination preceded for months after. After making the decision to participate in the show, because my legs are well-built, I committed to the category of men’s bodybuilding. The competition took place on August 29th, 2015 and every workout, every sprint, every meal, every hour of sleep, and every day counted toward achieving my goal of showcasing my work. I conquered a new goal.

Q: What was your experience like with competing? 

In 2015, I really enjoyed the new endeavor of training as an athlete in competitive  bodybuilding. I went into every day knowing that every training session, every rep, and every bit of food I consumed could make the difference in my physique.

“Although I finished the competition placing second, the experience in its entirety was extremely rewarding.”

I am aware of how my body looks, I know my strengths, my weaknesses, how hard I work, and that I am an all-natural, very health-conscious athlete. Competition in this sport is about showcasing the discipline and hard work you dedicate yourself to and taking the stage as a group alongside other like-minded athletes.

For me, the positivity within the community was the most unexpected and valued experience within the competitive bodybuilding journey. Of all the different aspects, including my own personal growth that occurred, meeting other individuals with similar fitness and health interests was the greatest.

“Some of the dieting methods, dehydration methods, and chemicals used are the unhealthy aspects of competitive bodybuilding.”

Healthy approaches are able to be taken in order to step into competitive bodybuilding, and that is the direction and method I practice.

Q: Describe what you normally eat in a day.

Monday through Friday:

• I wake up at 3:45 a.m. in order to begin training with my first athlete at 5 a.m. I immediately drink about 30 ounces of water upon waking.

• I then brew an eight to 10 ounce cup of hot organic black coffee, and I add a tablespoon of organic coconut oil. Besides water, coffee, and coconut oil, I start training without consuming any foods, and while I workout, I continue to drink 30 to 45 more ounces of water.

• When I do begin to eat, around 7 a.m., my consumption of protein ranges from 28 to 45 grams of per meal. The fat and carbohydrate content that each meal contains varies based on the timing of the day.

• Within a 20- to 30-minute window after my 5 a.m. workout, I eat something high in carbohydrates, high in protein, and low in fat. This allows for optimal protein synthesis and glycogen restoration. Ranging from oats, rice, quinoa, and plant-based protein powder, to fruit, vegetables and tempeh. Regardless of the food, the first meal is low in fat.

• In about three hours, around 9 or 9:30 a.m., I will prepare a meal higher in fat and protein, but lower in carbohydrates. I will then lift again, and my third meal of the day is a high-carb, high-protein, low-fat post-workout meal.

• I will then consume two to three more meals, diminishing fat as the day comes to an end, and raising the levels of carbohydrate intake, aiming for high-carb pre-bedtime. The food that I consume ranges from a wide variety of leafy greens, beans, lentils, seeds, nuts, and some fruits.

• I will consume at least one scoop of Sunwarrior or Vega brand protein powder, as well.

• I am for the consumption of a different leafy green every day and at least five types of vegetables every day. Chard, collards, kale, and spinach are some of the different leafy greens I eat regularly, and carrots, beets, a variety of potatoes, broccoli and green peas are other vegetables that are included in my daily diet.

• Also, the implementation of black beans, navy beans, and lentils are included daily.

Since transitioning into a plant-based diet, the variety and amount of food I am eating has enhanced so much. I love it. I will never eat another animal again.

“I also never count calories. I am aware of them, but I do not model my nutrition program after calories. It is a macronutrient-based plan.”

Q: Describe your training splits.

I would describe my training as what most would call “over-training”. I train at least two times a day.

I have designed, followed, and coached a year-round training program that varies month to month and focuses on muscular strength, endurance, speed, plyometric training, and flexibility at different times throughout each year.

Every month, I change up the outcome goal. Every week, my workouts are different.

Every day, the goal is different.

I believe that the only way to continue growing naturally is to over-train, stressing the body in ways that it has no choice but to adapt and change its form.

I do implement vital rest time, for that is extremely important for growth in all areas of one’s life.

• Monday is shoulder day.
• Tuesday is back day.
• Wednesday is leg day.
• Thursday is chest day.
• Friday is arm and/or back day again.
• Saturday is usually a one workout day, usually legs and another lagging body part, or full recovery day where I practice yoga, bike ride, foam roll, and allow time for proper healing.
• Sunday is usually another chest day, and often times, a high-intensity interval training day. The HIIT would consist of sprints, extra plyometric work, and so on.
• EVERY DAY, I perform at least one leg exercise. I implement calf training every other day.

I also jump rope, jump squat, or perform any type of strength and endurance, heart rate-elevating type training in between my daily weight training. I usually do not go a day without implementing an arm exercise as well. I do at least 100 chin ups/pull ups every day, too.

Q: What does your eight-week competition prep look like (diet, supplements, and training)?

My preparation for stepping on the stage was not that much different in comparison to my year-round diet and training methods. If anything changed, it was the slight adjustment in timing of nutrition and excluding a few unnecessary, yet still healthy foods that are in my diet.

Fresh ground peanut butter and local honey were missed during the last few weeks of preparing for the show. That is my go-to snack … and probably the worst food I am consuming year-round, which I am proud to say because in moderation, they are not bad foods at all.

“I maintained the pattern of eating five to six times a day, about every three to four hours, and with each meal containing nutrient-dense, plant-based foods. I consumed about 150 ounces of water a day for three months prior to the competition, and the week of, I diminished water intake by 20 ounces each day.”

The Sunday prior to the Saturday competition, my food intake was high-carb, and I consumed about 200 ounces of water. By the time registration and weigh-ins took place, I was still drinking 100 ounces for the day, almost a gallon. So dehydration was a non-issue, which is the healthy approach in regards to water intake and competitive bodybuilding.

The volume of my training was raised within four weeks of the competition date. Posing in itself is also a challenging and rewarding aspect of enhancing body composition and strengthening the mind-body connection vital for seeing optimal results.

Aside from a daily scoop or two of plant-based protein powder, I would occasionally supplement with Universal Nutrition’s Animal Pump, which contains a daily dose of creatine and also a mild stimulant intended for a pre-workout burst of energy.

Q: What are your top three sources for bodybuilding tips (websites, books, etc.)?

There are a few online sources I find myself consistently referring to when I am seeking new information in regards to bodybuilding. The information I gather is usually found online, unless I find myself a book that correlates directly with a particular topic I am interested in obtaining more knowledge of.

Source 1: One of the most informative and educated people I like to follow and keep up with their latest research is Dr. Jacob Wilson, Ph.D., CSCS*D. He is a professor and director of the skeletal muscle and sports nutrition laboratory in the department of health sciences and human performance at the University of Tampa in Tampa, Florida. Publications of Dr. Wilson and his team’s research on human performance, muscle, nutrition, and supplementation are consistently being released to the public. If you are looking for science-based answers to some of your bodybuilding questions, Dr. Wilson’s work is something you should get familiar with.

Source 2: Another great source for bodybuilding information that I regularly reference is the social media pages of IFBB Professional Bodybuilder, Ben Pakulski. He is always a great source for information on movement science in regards to lifting technique, nutrition, and supplementation. Ben Pakulski briefly explains exercise movement techniques in a simple, yet scientific way that allows anyone who reads it to achieve a greater understanding of exercise execution through mind-muscle connection.

Source 3: When it comes to nutrition, I really enjoy gathering information from Michael Greger, M.D. at his website, NutritionFacts.org, and also another source, a YouTube channel titled, “SuperfoodEvolution.”

Q: What are the three biggest trends you see in fitness right now?

The more familiar I get with the fitness industry, unfortunately, the more I see performance-enhancing drug use. To me, and as many others can see, this approach contradicts the health and fitness lifestyle that leaders and models such as myself need to practice. This is a big, ongoing trend, and I do not see it fading away anytime in the near future. PEDs and supplementation are major contributors to the world of “fitness,” and new products and product use are always trending.

As far as diet trends, I see the paleo diet and the ketogenic diet trending high right now. I have experimented personally with the semi-trendy method of dieting known as intermittent fasting, and I practiced this for about six months. I sustained well by eating within an eight-hour “feeding window” and a 16-hour fasted window. Now, as an ovo-vegetarian transitioning into a vegan way of living, I think other, healthier routes are available as a means to achieve one’s personal goals. It’s great to see the fitness family growing.

Overall health awareness and action seems to be taking place among the masses, which is very inspiring. With the many different online social media platforms that have a large following, I believe the trend of sharing workouts, nutrition, and selfies is at an all-time high.

Q: How do you relax and refocus?

“I have many ways of staying centered. I practice breathing techniques for about 10 to 20 minutes as often as possible.”

I also take the time to stretch every muscle group multiple times throughout the day, while practicing controlled breathing. I sit and stretch in a sauna for 10-15 minutes, usually three times a week immediately after training.

I take Epsom salt baths every three to four weeks. I also love to sleep.

“On a regular basis, I take a 45-minute to an hour and a half nap mid-day. This is always a great way to charge up mentally and enhance the recovery process of broken down muscles.”

I am for six to eight hours of sleep every night. I do allow for the occasional five-hour nights, because I know that a nap will take place after a morning of intense training. Also, the enlightenment I achieve when reading new information: any type of personal growth material usually stimulates an inspiring energy within.

Q: What are the next big goals you have for yourself?

As a person who constantly strives for more, I will always have personal goals, both short- and long-term, that will be accomplished.

I do plan on participating in competitive bodybuilding within the NPC again, but I also would like to participate in a natural, tested federation.

I am big into cooking and sharing the diverse methods one can practice through implementing a variety of macronutrient-balanced plant-based meals.

We all have to eat to thrive, so I always put my heart and soul into preparation of meals.

I share these meals via social networking, and I do plan on taking my business to the next level by creating recipes that will be available for download.

I have also recently looked into the food truck concept.

I have investors ready, and I would love to spend a portion of my days offering fresh vegan and vegetarian, macronutrient-based foods with a customized look and feel … from a food truck.

Fitness modeling is also a reoccurring theme in my life. Inspiring people through visual stimuli is something I can achieve through the modeling aspect of fitness and health. Aside from achieving all of the above, I want to educate as many as I can in regards to plant-based living. IT IS possible to thrive … and see … the GAINS!

To get more NPC Bodybuilding Competition Tips, watch this video - 8 Tips for Your First Competition

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – NPC Bodybuilding Competition Tips

Bikini Bodybuilding Competition Tips from Magda Dantas

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

MAGDA KNOWS HOW TO MEASURE PROGRESS

“Make a habit of recording what you have eaten throughout the day – look at what’s working and what’s not. Every two weeks, check your progress and take photos to measure progress.”

Occupation: Relationship Manager, Financial Services
City/State/Country: Sydney, Australia (originally from Sao Paulo, Brazil)
Age: 32
Height: 5’4″
Type of Competing: Bikini bodybuilding
Weight: 114lbs.
Instagram: @MissDantas

Q: What was the hardest part of going vegan for you?

Definitely not the food, the food is easy. Vegan food is delicious, nutritious, creative, and fun!

“The hardest part is social acceptance: going out with friends and not being able to choose anything from the menu.”

Food is such a big part of our lives, with family gatherings, celebrations, traditions – it’s huge! I guess I came in at a good time; the vegan movement has grown so much in the last five years. More and more restaurants and other eateries are popping up. I get so excited every time I hear of a new restaurant or festival products reaching Aussie shores, catered for vegans.

Q: How did you become interested in bikini bodybuilding competitions?

I have been big on fitness from an early age. I started going to the gym (on and off) since I was 14. When I go long periods of time without lifting weights, I feel that something is missing and I just don’t feel good about myself.

Becoming interested in bikini competitions came alongside veganism; I was determined to help debunk the myth and popular misconception that you can’t build muscles and lose fat on a vegan diet.

I noticed there were many vegans doing similar things, and I wanted to be part of this choir of strong voices promoting healthy, happy, conscious, and compassionate living.

Q: What exercises seem to get you the best results?

“Although I don’t really like them, lunges give the best result for my lower body and core. It builds stronger legs and glutes.”

All lunges! Walking Lunges, Reverse Lunge, Side lunge, Lunge Jumps, Split (Squat) Lunge, Lunge Oblique Twist – name it!

Another very effective training for me is pre-fatigue sets for the body part you are working on for the day. For example, if I am targeting glutes, I would do four to five heavy sets on the seated leg extension machine so the glutes can play a major role in the lunges and squats.

The purpose of the pre-fatigued training is to go into the compound movement with the primary muscle (in this case, quads) fatigued by the isolation movement (leg extension); however, the trick is not too rest for too long, which otherwise defeats the purpose of using this method.

Q: What did your bikini competition prep meal plan look like?

On Sunday, I would cook a whole bunch of black beans, adzuki, or lentils (about 500g) that would easily last me the whole week (any leftovers I’d keep in the freezer for the following week).

“Beans and lentils were my main staple during bikini prep. They provided complex carbohydrates, protein, iron, fiber, and prebiotics in order to give me energy and support a healthy digestive system.”

Breads, rice, and sugar (including fruits, except berries) were a no-no unfortunately.

Two weeks leading into competition:

• I further decreased my carb intake and had scrambled tofu with two cups of greens (asparagus, broccoli, spinach, zucchini, green beans) for breakfast.

• Breakfast: I’d use rolled oats with a little bit of rice milk, a handful of berries, and 10g almonds or Ezekiel bread (not really a bread, more like a sprouted loaf, in my mind) with hummus or almond butter.

• Lunch: My typical day would consist of 150g of beans or lentils, two cups of greens, and an additional protein on the side (veggie sausage, baked tofu, baked falafel).
• Snack: Hummus was my go-to with celery or cucumber sticks.

• Dinner: I would have a salad with greens, seeds (pumpkin seeds, hemp seeds), avocado, kale, broccoli and tempeh. My favorite salad dressing was made of tahine, tamari sauce, and garlic. I also enjoyed zucchini noodles (or zoodles as they call it!) with lentil tomato sauce or veggie mince san choy bao.

• Sometimes I would treat myself to a low-carb high fiber cracker, protein shakes for post-and pre-workout, green and dandelion teas, and plenty of sleep!

Q: Philosophy on supplements, and which ones you take?

I do take protein shakes and BCAAs during competition prep for extra protein and energy to fuel my workouts. But if you are not preparing for a competition and your diet isn’t as strict, a wholefood diet will provide more than enough required amounts of protein.

Q: What does your training look like for a competition?

It varies during the 10-12 weeks of preparation. As we get closer to comp day, the intensity ramps up a bit. Two weeks leading into competition, you will see me in the gym twice a day, six days a week. An ab session in the morning and weight training in the evening.

“Weight training is very intense, circuit-based with lots of sets and reps with minimal rest. Basically, it’s weight training that’s adapted to burn as much fat as possible.”

Q: What advice about fitness in general would you give that you don’t commonly see in magazines?

Keep track and keep it consistent. Something like the MyFitnessPal app.

Make a habit of recording what you have eaten throughout the day – look at what’s working and what’s not.

Every two weeks, check your progress and take photos to measure progress.

I was fortunate to have a fantastic coach and mentor in Ben Handsaker (director and co-founder of AbStacker).

Through a collaborative process, Ben was able to cater a meal plan in line with my vegan requirements while still providing what I needed to get competition ready.

Ben would remind me to trust in the process. From my experience throughout this journey, it has taught me to be patient.

It takes a while to see results and for the body to adapt in order to start seeing visible changes. DON’T GIVE UP!!!

Q: What are some common misconceptions about going plant-based?

Protein, protein, protein! It’s almost an obsession! The whole meat and dairy industry has done a brilliant job getting us protein-obsessed, and for many years, I fell into that scaremongering propaganda. I have thought about vegetarianism and veganism for a very long time since my teenage years.

When I was 14, I attempted to remove red meat from my diet and did so for two years; however, I kept being pressured by family, friends, and my doctor at the time to start eating meat again, as my iron levels were low. Unfortunately, I took that step back and started eating meat again.

I have never been big on meat and taking that step back really upset me, but I didn’t want to fall ill as I was led to believe.

“Years later, I decided to go full vegetarian and this time do my research and take the necessary steps to have a nutritious diet and not be influenced by what other people think.”

They are not qualified dieticians, and yes, you can be in perfect health eating a plant-based diet. And that is why we need more vegans on stage to once and for all remove all those misconceptions about plant-based diets.

Q: What advice do you have for people who are thinking of becoming vegetarian?

“My number one advice is to take your time; give your body enough time to adjust to the change in your diet.”

Many people do a full transition from day to night. If that works for you, then great, I salute you. But for me, it took time. I had been a meat eater for years; I first removed red meat, then chicken and fish, and months later, dairy, and a year later, eggs.

In the meantime, I did tons of research looking for dairy and egg alternatives, recipes to try, why some vegans had failed, and mostly importantly, I accepted that I won’t be perfect – I have two cats and I feed them meat (yes, I have read that some cats succeed on a vegan diet, but others don’t, so I prefer not to take the risk; I love my furry friends too much).

Listening to Colleen Patrick-Goudreau podcasts (recommended by a vegan friend) helped me overcome some angry and sad feelings I had at the time.

I wanted it to be perfect, I wanted to have all the answers, especially when you get scrutinized again and again by all sorts of pro-meat arguments.

“Some of them are valid, but most of them are just a load of rubbish, and listening to podcasts, reading, and talking to vegans helped me find my own definition of perfection and be in peace with myself.”

To get more bikini bodybuilding competition tips, watch this video - Bikini Competition Guide - EVERYTHING YOU MUST KNOW

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – Bikini Bodybuilding Competition Tips

BODYBUILDING TREND NOVICES SHOULD AVOID

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

“…trend I have seen is the extreme workout regime for rapid muscle growth, which only tends to leave novice and intermediate weight trainers injured and often over-trained due to the lack of rest between workouts.”

Name: Charles Parker
Occupation: Dietitian / Personal Trainer
Location: Miramar, FL
Age: 30
Height: 5’9″
Weight: 200 lbs.
Type of Competing: Men’s Physique Bodybuilding; Track and Field
Website: www.cp3nutrifit.com

Q: How did you get into plant-based bodybuilding and the decision to compete in your first bodybuilding competition?

It all started when I was working at FedEx and met a coworker who was a vegan.

We became close friends, and he shared his experiences and passion for a plant-based diet.

“He would often prepare vegan snacks for me to eat after our shift was over, and he enlightened me about the farming industry’s inhumane practices in the treatment of animals.”

It wasn’t until my wife and I moved to Florida, where I met a vegan couple who were personal trainers, that really convinced me that this lifestyle was worth a try.

“What started as a seven-day vegan diet challenge became a three-year and counting commitment. The energy and sense of well-being I felt during those initial seven days changed my life, and I haven’t looked back since.”

The decision to compete in my first bodybuilding competition came from motivation from my mother, who was a natural bodybuilder.

After finishing my senior year in college as a track and field athlete, I was looking to venture out into another athletic environment. I was often complimented about my physique from friends and teammates, so the thought of bodybuilding seemed to be an avenue where I had an edge on the competition.

Q: What do you like the most about competing in bodybuilding? The least?

I enjoy most the process of preparing for a bodybuilding show. The discipline and commitment to a diet and training regimen really developed my willpower to see a goal through to the end, no matter the outcome.

The thing I like least is “peak week” because although I look my best, the chronic fatigue from lack of calories and water really takes a toll on my mental toughness.

Q: Describe what you normally eat in a day.

• Breakfast: Protein Shake (w/ Peanut Butter, Quick Oats, Spinach, Coconut Milk, Soy)
• Snack: Odwalla Soy Protein Bar w/ Orange Slices
• Lunch: Black bean Bowl (w/brown rice, tomatoes, ground soy, peppers, corn)
• Snack: Mixed Nuts w/ Protein Shake (same as above)
• Dinner: Veggie Burger Salad (peppers, mixed greens, dried cherries, walnuts, balsamic)
• Before Bed: Protein Shake

Q: Describe your training splits.

When I am training for track and field competitions, my cardio training consists of sprints, tempo runs, plyometric, form/technique drills, speed, agility, and dynamic flexibility.

My weight training consists of Olympic Lifts (clean and jerk, power clean, overhead squats) and explosive power lifting.

Every exercise last only 5-6 reps @85-90% 1RM. Other days, I work on strength training exercises (bench press, squat, deadlift, single-leg lunges, and step-ups), typically for 10-12 reps per set.

When preparing for bodybuilding (physique) contests:

my cardio focus is interval training on treadmill and/or outdoor track for 30 minutes in duration on average.

Weight training consists of body-part specific training:

• Concentration curls
• Military press
• Triceps pull-down
• Leg press
• Calf raises
• Walking lunges
• Deep squats

These exercises are executed at 8-10 reps of max effort during the hypertrophy phase on training, and transitioning to higher reps (@15-25) and shorter rest times, up to 15 seconds, leading up the week of show.

Q: What are the three biggest trends you see in bodybuilding right now?

• Men wanting to compete in the Men’s Physique division where extreme muscle mass and the “shredded look” are not needed but rather, a broad chest, chiseled abs, and a small waistline is the goal.

• Another one is the supplement industry developing so-called “hidden nutrients” every few months that claim to produce fast muscle growth, which intrigues the average guy who is just getting started in the gym and weight training.

• The last trend I have seen is the extreme workout regime for rapid muscle growth, which only tends to leave novice and intermediate weight trainers injured and often over-trained due to the lack of rest between workouts.

Q: Tell us about your meditation practice and how you got started.

I practice Transcendental Meditation (a.k.a. TM), developed and introduced to the United States by Indian Yogi, Maharishi Mahesh Yogi. I first learned about the practice in 2010 while searching the web for a meditation program.

Q: Do you feel that meditation practice helps sleep, training, or other areas?

Yes, most definitely, it has helped my thinking process tremendously.

I once dealt with “brain fog” for a number of years, and upon practicing meditation, my focus, creativity, and mental sharpness was at an all-time high.

The other benefits I immediately noticed was improved sleep, faster recovery from workouts, less stress from work and college, and better self-confidence.

Q: Who (person/people) has inspired you the most in your life?

From a family perspective, my mother and wife have inspired me the most. Their unconditional love and selfless approach to not only me but also everyone they meet and know has touched my life in ways that are indescribable.

Moving to Florida, owning a personal training and nutritional consulting company, and being a vegan for the past three years have all steered my life toward my ultimate purpose: to inspire.

Q: What are three of the most pivotal moments in your childhood that helped shape who you are?

The first of three most pivotal moments in my childhood involves when I was often teased by school mates about having an umbilical hernia – an “outy bellybutton.”

“This experience in the beginning left me feeling as an outcast among others, and I would often isolate myself from social events to avoid being ridiculed and criticized.”

As I grew older, I realized that this “imperfection” was just something negative people pinpointed as a way to bring me down because of their own insecurities, and those same people wanted to actually be my friend but were afraid of rejection. Although I still struggle with self-acceptance from time to time due to that experience, I remind myself that I am as perfect I’ll ever be, and that’s okay.

The second involves the divorce of my parents when I was nine years old. Although this family separation confused me then, it gave me the determination to be a stronger, more loving husband in my [current] relationship. The irony of this story is that my wife is actually a marriage and family therapist and has taught me the power of a solid family unit as a foundation for relationship growth.

The third is when I failed to qualify for the 2003 Tennessee State High School Track and Field Championships due to tripping and falling over the ninth hurdle in my race while in the lead. This event I have carried around with me since the day it happened, as a reminder that in life, although you may plan for the greatest outcome, destiny will always prevail and [you should] trust it.

Q: What are your greatest achievements in fitness?

“My greatest achievements include qualifying for the 2011 NPC National Bodybuilding Championships in my first year of competing.”

That year, I realized the potential I possessed to be on the elite athletes in the Men’s physique category. The next achievement is successfully opening and operating my personal training business in South Florida, a goal I had set out to realize two years before moving from Tennessee.

Q: What is a unique belief or practice you have that none of your friends do?

A unique practice I have is called “focused intention,” where I focus on a subject, event, etc. and its desired outcome for hours throughout the day. Suddenly, things begin to show up in my awareness from the newspaper, people’s conversations, grocery stores – virtually everywhere I go, validating that my intention is drawing near.

It’s a really fun experience to watch it happen and never ceases to amaze me.

Q: What one piece of advice can you give to those who are struggling with the decision to try going plant-based?

“I advise anyone struggling with their decision to take action by completing a seven-day plant-based diet and journal their daily experience.”

Note: Make sure you plan all your meals out; otherwise, it could lead to temptation and unneeded frustration on what to eat.

For more ideas related to the bodybuilding trend that a beginner in bodybuilding should avoid - 10 Muscle Building Mistakes (KILLING GAINS!)

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.” To find out more, visit the website at V3 Bodybuilding – Build Muscle By Doing Yoga

Can You Build Muscle by Doing Yoga?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

“MY BODY CRASHED…TWICE” (THEN YOGA HAPPENED)

Due to the overstimulation of my nervous system from training, insane amounts of caffeine, mental and emotional stress, I developed digestive problems, debilitating fatigue, major anxiety (with panic attacks), depression, disrupted sleep, blood sugar imbalances, weight gain and body dysmorphia. But I got better – thanks to yoga.

Name: Natasha Seeto
Occupation: Student(Nutrition)/Medical Admin
Location: Queensland, Australia
Age: 29
Height: 5’2″
Weight: 110-114lbs
Type of Competing: Bikini Athlete
Facebook: natashaseetoveganbikini
IG: @tashseeto

Q: Tell us about the path that led you to plant-based fitness and the decision to compete in your first bodybuilding competition.

I have always been an active person, participating in sports from netball and athletics to dancing in its many forms. I began hitting the gym when I started university and loved how lifting weights strengthened my body and my mind. I have a strong mind-body connection, so I saw results quickly and became hooked.

After I switched to a vegan diet, I was hesitant at first to continue lifting weights as I thought I wouldn’t be getting enough protein (how humorous now). I educated myself and realized that I had nothing to worry about in terms of nutritional deficiencies, and decided to compete!

Q: Tell us about the past two years of recovering from bad coaching and how you got back on track.

In 2013, I had a great debut year in bodybuilding as a bikini athlete, ending the year as the Australian Novice Bikini Champion and placing third in the world as a Bikini Novice at the PNBA Natural Olympia.

“Throughout my first competitive year I looked great, but I was very unhappy.”

I trained two to four hours per day, worked a full-time job (plus a ton of overtime), was eating around 1000 calories per day, and averaging four hours sleep per night.

I burnt out fast, and to keep me going, I was consuming pre-workout drinks just to keep functioning at baseline.

My coach did not have time to properly coach me, my progress wasn’t tracked, my food wasn’t tracked or adjusted, my training programs weren’t modified, and I didn’t know any differently.

“I trusted wholeheartedly, and I gave 110 percent; in fact, I gave too much in many ways, mentally, physically, emotionally, and my body crashed … twice.”

The first time was in the middle of the competitive year and again at the end. I had exhausted my adrenals; they couldn’t keep up with the amount of stress I was putting my body and my mind under.

Due to the overstimulation of my nervous system from training, insane amounts of caffeine, and mental and emotional stress, I developed digestive problems, debilitating fatigue, major anxiety (with panic attacks), depression, disrupted sleep, blood sugar imbalances, weight gain, and body dysmorphia.

It took 14 months for my body to believe I wasn’t starving it and to stop holding and gaining fat. I had to reduce weight lifting and eventually stopped, which was a total mind-f*ck.

Towards the end of 2013, I’d freak out when I had to force myself to have a rest day, so stopping training all together was extremely difficult and made even more so when you have a nasty inner critic constantly calling you fat and a failure … enter body dysmorphia.

In those healing 14 months, I learned how to be patient and truly love my body, by trusting and appreciating its innate intelligence and healing abilities. I took up yoga, which helped to ground and reconnect me with my body.

I am happy to say my body is trusting me again, and after a lot of research, I have begun training again with a high carbohydrate approach to my diet and training.

Q: What do you like the most about competing? The least?

I love training and dieting with a goal in sight. I very much enjoy setting and achieving goals. It’s so satisfying when you begin to see small changes each week in your body. I enjoy pushing my body just past my self-perceived upper limit; going one or two reps past what you thought you could is incredibly satisfying.

I also love comp day: getting dolled up, wearing a smashing bikini and heels, then getting up on stage and turning it out feels amazing. After prepping for months, it’s great to have a bit of fun on stage and really allow yourself to shine.

I don’t like the post-comp come-down. There is such a long buildup to comp day, then it’s over. It can be emotionally difficult.

Q: Describe what you normally eat in a day.

At the moment:

• Breakfast – spelt oats with nutmilk and maybe some dates/banana for breakfast
• Lunch – a starchy carb (sweet potato, potato, rice or quinoa) with veggies
• Dinner – legumes (beans, lentils, or chickpeas and veggies
• Snacks – 1-1.5 L of green smoothie (water, cucumber, spinach/kale, lime/lemon, or grapefruit) and fruit (berries, rockmelon, or banana)
• Supplements – plant-based protein powder (if required)
• Water – 2-3 L of chlorine and fluoride-free filtered water

Q: What are the three biggest trends you see in bodybuilding right now?

I have kept bodybuilding at a distance for the past two years, but:

Firstly, what I do see is many people dabbling with the use of peptides to increase muscle growth and performance.

Secondly, there seems to be many people wanting to be social media famous for their fitness lifestyles these days – no judgment, just an observation.

Lastly, there is a massive surge in the amount of women competing in all bodybuilding categories, which is fantastic!

Q: How do you relax and refocus?

Pranic breathing used in yoga is the easiest way for me to relax. It slows and calms the nervous system; having increased oxygen flowing through your body is incredibly relaxing.

I am all about moving meditation that keeps you focused in the present moment and allows you to be and let go of the world. For this, I practice yoga (vinyasa flow and yin) and I dance.

Also, anything to do with nature is very high on my list of relaxation tools; being on the beach or amongst trees and animals is very grounding for me.

Q: Who (person/people) has inspired you the most in your life? What top three experiences have been pivotal in making you the woman you are today?

My mum told me from a very young age that I could succeed in anything I put my mind to, no matter the circumstances.

I believed her and I have always excelled at whatever task or goal I set myself, because I believe with absolute conviction in my own abilities.

Life is full of many turning points and lessons.

If I had to pick three experiences that have shaped the person I am today, they would be experiencing racism at an early age (my mother is Australian and my father is Chinese).

As a child, I could not understand why I was being punished by my teacher when I was a good student and I loved learning.

The second experience would be experiencing physical and mental abuse from my former stepfather.

“The third experience would be going vegan. My health and heart have never felt better than they do now. My body is strong, energy is next level, and my heart is full of love.”

All the above shaped the person I am today. Though the first two experiences were difficult to live through, I am grateful for the lessons they provided me and appreciate them for opening my heart and filling it with compassion. They showed me I could either be a victim of circumstance or a creator of my future … I chose the latter.

Q: Why do you think women’s bodybuilding is trending right now?

I believe women’s bodybuilding is trending right now because it empowers women.

Bodybuilding shapes how we are perceived in our world and the world at large.

“Lifting strengthens not only our body but also our mind.”

It allows us to be bold and daring in other areas of our lives we are told by society that we can’t or shouldn’t be. Lifting weights hands us back our power, and we are loving it!

To get more ideas about how to build muscle by doing yoga, watch this video - Yoga For Strength - 40 Minute Vinyasa Sequence

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – Build Muscle By Doing Yoga