5 months ago I had a knee surgery, because I broke my meniscus and my ligament. Luckily, I recovered very fast, which caused me being able to prep for this show. The WBFF European Pro show!!
How my prep looks like?
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.
- 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.
- BCAA Energy Mega Strong in the flavour raspberry 😊 – It gives me a lot of power and strength.
- 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 😊
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:
Lean chicken, turkey, white fish, lean beef, eggs, salmon, Nutrend Protein Pancakes and Hydro Whey
Cashew nuts, almonds, peanut butter (till 6 weeks before show), avocado, oil, coconut oil.
Sweet potato, potato, rice, rice crackers, corn crackers, some fruits and all kind of vegetables.
Meals later that day, can be sweet potatoes with chicken and vegetables, rice with beef and tomatoes or Nutrend Pancakes or rice crackers with chicken.
The supplements I take in prep:
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
- Again 3 capsules Fever fatburner
- Nutrend Hydro Whey protein shake, with strawberries mixed in a blender
- 3 capsules Glutamine
- 2 capsules Arginine
- 1 capsule Fat Direct – love this night burner 😊
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!