August 24, 2017



These are my three major keys to prepping like a pro that anyone can use. From everyday goals to competition prep of any kind...

As we all know, what works for me may not work for you, or anyone else for that matter.  We're all different & we all require personalized meal plans & workouts for our own optimal growth; but there are a few keys to improvement that anyone can implement in their daily routines! 

Although this prep lead me to turn from an NPC competitor to an IFBB PRO, I have always had these focuses in all my preps AND off seasons. 

1. Fasted Cardio

Either people believe it or they don't. If being fasted truly matters, or not, I personally prefer it. There's nothing like starting your day off by accomplishing a killer sweat sesh & feeling energized for the rest of your day.

Fasted cardio immediately sets the tone for my day,  I can do anything & push through whatever may come my way, plus, it saves me from being stuck with 2 hours or more of cardio at night after my lifts. 

At first it's a little difficult to get used to the routine of waking up extra early and not eating breakfast until you've completed cardio, but it soon becomes a part of your routine.  Before fasted cardio (5-7 days a week during prep) I take 1 scoop of DTE mixed with 8 oz water. I drink the DTE before leaving my house so by the time I get to the gym the caffiene has hit me and I'm ready to go & during, I drink plain water (I save my BTG for intra of my lifts). Afterwards I go home & immediately take 1 EFA & 1 EDD with 2oz of apple cider vinegar before eating breakfast. 


2. Training

I weight train 6 days a week & being a body building competitor I have to train according to the spots I need to improve on, not what I like (or else I'd train delts every day lol). My tip to improving weak points is not only to hit that body part at least twice a week, but to start your workouts with that part. By starting your lift with your weaker body part, you have a full tank of energy & strength to give your all, to focus, push & grow that muscle. (ALWAYS warm up on EACH body part with a few sets of the exercise before actually counting it as a set). Being a figure competitor it's important I have round, prominent delts; so I always start my shoulder days with side lateral raises (and I work up to a heavy set...because we want to grow!) then I add in drop-sets to flood the muscle with blood. Like i said before I drink my BTG as an intra workout & I take STW before and even mix it with my BTG in my intra because you can never get enough pump.


3. Dieting/Meal timing & frequency

In prep, everything has to be executed perfectly; including meal measurements & timing. Unfortunately we can't control everything in the universe so sometimes things your car breaks down, or you get stuck at work late..... and if you don't have extra emergency meals on you, what do you do? For me I make sure I always have a backup.

Failing to prepare is preparing to fail....

I keep multiple scoops of PRO protein whey isolate with me at all times. I have extra in my gym bag, the trunk of my car, my meal bag & even one in my purse (with extra shaker cups of course!!). So god forbid something unexpected gets in the way, I always have my protein on hand to fill in a meal with a quick shake.  


These are my three major keys to prepping like a pro that anyone can use from day to day to competition prep of any kind.


Lena is previous NPC Figure competitor turned recent IFBB Figure PRO and REL Athlete. Use code "LENA" at checkout to receive 20% off.  




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