Sydney's Competition Prep

36-Week Transformation Journey with Paul Revelia

Oct 2013 to Jun 2014
36
Weeks
110.9
Start Weight (lbs)
112.0
Stage Weight (lbs)
1st
Best Placement
100 225
Carbs: Start Peak (g)
2
Competitions

Program Phases

Program Start
Oct 26, 2013
Week 0
Reverse Diet
Nov 2013 - Feb 2014
Weeks 1-17
Comp Prep
Feb 16, 2014
Weeks 17-30
Wedding
Apr 23, 2014
Week 26
Competition 1
May 31, 2014
Week 32
Competition 2
Jun 21, 2014
Week 36

Weight & Nutrition Tracking

Weight Progression

Macro Evolution

Daily Calorie Intake (Estimated)

Carbohydrate Cycling

Macro Composition by Phase

Start (Week 0)

Protein: 140g
Fat: 45g
Carbs: 100g

~1,365 cal

Peak Reverse (Week 22)

Protein: 140g
Fat: 52g
Carbs: 225g

~1,928 cal

Comp Prep Training Day

Protein: 140g
Fat: 55g
Carbs: 180g

~1,775 cal

Refeed Day

Protein: 120g
Fat: 45g
Carbs: 260g

~1,925 cal

Final Prep (Week 32)

Protein: 140g
Fat: 50g
Carbs: 150g

~1,610 cal

Progress Photos

Click photos to enlarge

Competition Results

UFE Vengeance 2014
May 31, 2014 | Week 32
1st Place Fitness Model - Open
3rd Place Bikini Model - Open

Stage Weight: ~113 lbs

IDFA Championship
June 21, 2014 | Week 36
5th Place Fitness Model - Open (Pro Card)

Stage Weight: ~112 lbs

Competed in Open division for Pro Card

Cardio & Training Progression

HIIT Intervals Over Time

Final Training Split (Week 28)

Day 1
Back / Biceps
+ Plyo
Day 2
Legs
+ Plyo
Day 3
Tri / Shoulder / Chest
+ Plyo
Day 4
HIIT Cardio
7 intervals
Rest
Every 9th Day

Key Milestones

Oct 26, 2013
Program Start
Began 36-week journey with Paul Revelia. Starting weight: 110.9 lbs
Jan 11, 2014
Training with Juli
Started working with local trainer Juli Little for workouts
Feb 1, 2014
Med School Interview
Received notification of medical school interview
Feb 16, 2014
Comp Prep Begins
Officially started competition prep phase
Apr 23, 2014
Wedding Day
Married in Maui! 11-day trip while maintaining prep
May 15, 2014
Med School Accepted!
Accepted into medical school starting July 24th
May 31, 2014
1st Place Win!
Won Fitness Model at UFE Vengeance
Jun 21, 2014
Pro Card Attempt
Competed for Pro Card, placed 5th in Open division

Supplement Protocol

Creatine Active
Continuous - no cycling needed
BCAAs Active
4.5g pre & post workout
Whey Protein Isolate Active
Post workout
Casein Protein Active
Added Week 28
Caffeine Active
Pre workout (replaced SuperPump)
SuperPump Max Stopped
Discontinued due to headaches
L-Glutamine Optional
Not essential per coach