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What I eat 2 weeks from my show

#whatieayinaday #prep #bodybuilding #fdoe #highprotein

2 likes

2 weeks out!

#bodybuilding #abs #fitnessgirly

3 likes

What I ate on prep!

Most of it’s boring but it gets the job done! Protein and fiber is the priority! #wieiad #whatieat #abs #fdoe #mealprep

13 likes

Exercises for the core

Stomach vacuums are an isometric core exercise that target the deep transverse abdominis muscles, which act like an internal corset around your midsection. To perform them, exhale all the air from your lungs, then draw your belly button inward and upward toward your spine as much as possible withou

35 likes

Moving to Texas?

I start my clinical rotations in Round Rock Texas in March! We currently live in Kentucky but are desperate to move out. While my clinicians are temporary, we are planning to settle down around that area. We are looking at Round Rock, Leander, Cedar Park, and Georgetown. Any tips on what’s bett

3 likes

What I ate today

Full day of eating on prep ☺️ #fdoe #caloriedefiict #whatiateinadayforweightloss #highprotein #recipes

33 likes

Social media gives you unrealistic expectations

Social media makes it look like people transform overnight, but that’s not how it really works. The two videos I’m sharing are three years apart. Three years of showing up for good programming, eating with purpose, and moving with intention. Mature muscle takes years to build naturally. It’s slo

2 likes

2024 vs 2025

This year’s prep has felt completely different from last year, and it comes down to a few key changes in how I approached my training and nutrition. I kept my physique leaner in the off season by not pushing calories so aggressively, which meant I wasn’t battling through layers of unnecessary body

170 likes

FDOE 11 weeks out

#fdoe #whatieat #prep #fitness #fatloss

10 likes

How I’m maintaining muscle on prep!

Prep is not a dieting contest, it is about keeping every ounce of muscle while you reach a very lean body fat percentage. I keep protein high, over 1 gram per pound of bodyweight, spread across the day. That dose supports muscle protein synthesis, helps offset the higher breakdown that comes with a

4 likes

21 DAY TRANSFORMATION

First, I’d like to say that I’ve just started a bodybuilding prep. So this transformation is not a part of a normal lifestyle diet. I’ve just started my bodybuilding prep, and this is a very different experience compared to a lifestyle cut. A lifestyle cut is usually slower, more flexible, and

2 likes

Full Day of Eating on Prep

What my meals look like on my first week of prep! High protein, whole natural foods, and lots of micronutrients! #whatieat #whatieatinadayhealthy #dietplan #fdoe #weightloss

7 likes

Exercises that helped me actually grow

Muscle hypertrophy is driven by mechanical tension, muscle damage, and metabolic stress, with mechanical tension being the most influential. Compound lifts like squats, deadlifts, bench press, overhead press, and rows activate multiple large muscle groups and involve several joints, producing signi

1 like

Mock Prep Series

Been a while since I’ve posted on here so wanted to share my faux prep series. I have been through a prep and competed before, but because I am a student I can’t afford a coach or prep costs atm! A little bit about me: I’m a personal trainer and a doctor of physical therapy student. I know how

7 likes

Run with me

For the longest time, I only moved my body to chase a look. Aesthetics were the goal, and everything else came second. But here’s what I know now: You don’t have to be fast to be a runner. You don’t have to be the strongest in the room to be a lifter. You just have to show up. As a student

5 likes

How I fuel my training sessions

#whatieatinaday #fatloss #highprotein #athleticperformance #fdoe

2 likes

Go on a slow easy morning run with me!

#run #runmitivation #morningroutine #fitgirlinspo #runnersoflemon8

8 likes

How to build “lean muscle”

What if I told you that there was actually no such thing as lean muscle? There is only more muscle or less muscle, and more body fat, or less body fat. So the “lean muscle” look that you’re wanting is actually just a matter of building more muscle while maintaining a relatively small body fat p

9 likes

What I eat on a fat loss phase!

A full day of eating high protein emphasizing whole natural foods (plus a sweet treat at the end of the day!) This day was about 160 grams of protein which is crucial for preserving muscle and keeping the metabolic rate high on a deficit. Sparkling water is a great hack for staying full while i

35 likes

If I were starting from scratch 💪🍋

If I had to do it all over again, starting from square one, this is what I’d do: 1. Follow a program!! I can’t stress enough how important it is to train with intention. Imagine you’re driving to a hotel in New York City. You wouldn’t just take random highways and streets and just hope you someh

4 likes

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