Sydney's Prep 1

36-Week Transformation 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 Range (g)
2
Competitions

Program Phases

Start
Oct 26, 2013
Week 0
Reverse Diet
Nov '13 - Feb '14
Weeks 1-17
Comp Prep
Feb 16, 2014
Weeks 17-30
Wedding
Apr 23, 2014
Week 26
Comp 1
May 31, 2014
Week 32
Comp 2
Jun 21, 2014
Week 36

Weight & Nutrition

Weight Progression

Macro Evolution

Daily Calorie Intake (Estimated)

Competition Results

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

Stage Weight: ~113 lbs

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

Stage Weight: ~112 lbs

Key Milestones

Oct 26, 2013
Program Start
Started with Paul Revelia. Weight: 110.9 lbs
Jan 11, 2014
Training with Juli
Started with local trainer Juli Little
Feb 16, 2014
Comp Prep Begins
Official start of competition prep phase
Apr 23, 2014
Wedding Day
Married in Maui! 11-day trip
May 15, 2014
Med School Accepted!
Accepted into medical school
May 31, 2014
1st Place Win!
Won Fitness Model at UFE

Supplements

Creatine Active
Continuous - no cycling
BCAAs Active
4.5g pre & post workout
Whey Protein Active
Post workout
SuperPump Stopped
Discontinued - headaches

Progress Photos

Click photos to enlarge

Sydney's Prep 2

20-Week Competition Prep with Paul Revelia

Dec 2014 to Jun 2015
20
Weeks
110.8
Start Weight (lbs)
106.8
Stage Weight (lbs)
DNP
Best Placement
160-235
Carbs Range (g)
1-2
Competitions

Program Phases

Start
Dec 30, 2014
Week 0
Reverse Diet
Jan - Mar 2015
Weeks 1-10
Comp Prep
~Mar 7, 2015
Weeks 10-20
Maui Trip
Mar 21, 2015
8 Weeks Out
Comp 1
May 17, 2015
Week 20
Comp 2
Jun 20, 2015
(Scheduled)

Weight & Nutrition

Weight Progression

Macro Evolution

Daily Calorie Intake (Estimated)

Competition Results

NANBF Calgary
May 17, 2015 | Week 20
Did Not Place - Bikini Open

Stage Weight: ~106.4 lbs

Personal best physique - tough competition

UFE Elite Division
June 20, 2015 (Scheduled)
Elite Division

Post final exam competition

Result not in dataset

Key Milestones

Dec 30, 2014
Program Start
Second prep cycle begins. Weight: 110.8 lbs
Mar 1, 2015
DEXA Scan - 16% BF
Fantastic body fat pre-cut
Mar 21, 2015
Maui Trip
10 days at 8 weeks out - maintained prep
Apr 25, 2015
Med School Course
Nephrology/Endocrine - toughest course
May 17, 2015
Competition Day
Personal best - didn't place in tough field
Jun 20, 2015
Elite Division
Scheduled competition post final exam

Cardio Progression

HIIT Protocol - 3 Weeks Out

Session 1
HIIT
8 intervals
Session 2
HIIT
8 intervals
Session 3
HIIT
8 intervals
Post-HIIT
Steady State
10 min

30 sec sprint / 2:30 recovery | Increased from 6 to 8 intervals at 3 weeks out

Supplements

BCAAs Active
Pre & post workout
Whey Protein Active
Post workout
Fish (Pescatarian)
Show day protein source
Hard Boiled Eggs
Show day with salt

Progress Photos

Click photos to enlarge