Evelien 4^th at the European WBFF PRO

My prep starts always 14 weeks before the show. So it did this time again. I start my prep with cardio (20-30 minutes) 4 days a week and 6 days heavy weight training. Since I am 8 weeks before the show I do cardio (20-30 minutes) 6 days a  week and 6 days heavy weight training. 4-5 weeks before the show I do cardio (30-45 minutes and sometimes longer) every day and 6 days weight training, with a lot of supersets.
Besides this, I practice my posing almost every day. Posing is very important at the WBFF shows.

The supplements I use around my workout:

Before cardio:

• Before my cardio I take CLA+Carnitine – I love that because I burn more fat.
• During my cardio I use Carnitine Activity Drink – my favorite flavor is Pineapple or Berries.

Before weight training:

• I take 2 capsules Taurine and 2 capsules Tyrosine – need that for my focus.
• Depends of my energy level, sometimes I use N1 pre-workout or sometimes Fat Direct shot.

During my weight training:

• BCAA Energy Mega Strong in the flavour raspberry 😊 – It gives me a lot of power and strength.

After my weight training:

• I take 2 capsules Arginine and 3 capsules Glutamine – for my recovery
• Mostly I drink HydroWhey protein with vanilla flavour, with a little bit cinnamon 😊

What about the food?
When I start my prep, I eat very clean and on a Saturdays I eat 1 or 2 cheatmeals. Since I am 8 weeks before my show I don’t cheat anymore… Than I focus fully on the show, only clean food.

My sources of protein in a prep:
My sources of fats in prep:
My sources of carbs in a prep:
I mostly start the day with oats and fruits on high carb days and on high fat days with salmon and avocado.
In the morning:

• Vitamin C
• Multivitamin compressed caps
• Multimineral compressed caps
• Curcumin+Bioperine+Vitamin D
• Flexit – for my joints and to help with my knee
• 3 capsules Fever fatburner – to stimulate my fat burning

During the day:

• Again 3 capsules Fever fatburner 
• Nutrend Hydro Whey protein shake, with strawberries mixed in a blender

Before bed:

• 3 capsules Glutamine
• 2 capsules Arginine
• 1 capsule Fat Direct – love this night burner 😊

My next show or goals?
My next show will probably the Worlds Pro at the Bahamas… did you say Bahamas?? 😊 Yes that’s right. The WBFF worlds is in August 2019 and it is the highest level for the PROs at the WBFF. I am so excited
and that location is so amazing, never been there.. So that will be an adventure. My goal for the next months is to build a bit more muscles on my legs and to create more definition in my legs. And my goal for that show is to place at the top 5.
For now.. I am one of the top PROs in Europe!