Quick stats:
Age: 24
Height: 5’0 – 152cm
Weight 105lbs – 48kgs
How did you get started with competing competitively in the bikini division?
I wasn’t too familiar with the NPC until I started dating my boyfriend who competes in bodybuilding. The first show I went to I was hooked and decided to make it my goal to one day step on stage. I made the gym my number one priority and joined Team Edge. I gave myself six months to prep, and by June 8th I was on stage at my first show where I placed first!
I was hooked and two weeks later stepped on stage for my second show where I also placed first!
Where does your motivation come from?
My coach Ingrid Romero has been one of my biggest motivator’s. Before she was my coach I would watch her videos on YouTube and was completely inspired, her beauty, body, stage presence and personality is completely motivating.
What workout routine has worked best for you?
I’ve noticed more changes in my body when I stick to moderate weight and higher reps.
Full Routine:
Monday: Arms/Abs/Cardio
- Dumbbell Curls 3×20
- Triceps Rope Extensions 3×20 (Superset)
- 1 minute Sprint
- Jump Squats 3×20
- Ice Skaters 3×20 (Superset)
- Hammer Curls 3×20
- Assisted Dips 3×20
- 1 minute Sprint
- Tuck Jumps 3×20
- Jump Lunges 3×20 (Superset)
- 20 minute Ab Workout
- 30 min Cardio
Tuesday: Back
- Assisted Pull Ups Wide Grip 3×25
- Kettle Bell Swings 3×25 (Superset)
- 2 min run on 10% Incline
- Seated High Row Wide Grip 3×25
- Plyo Push Up 3×25 (Superset)
- 2 min run on 10% Incline
- Straight Arm Row 3×25
- Med Ball Slams 3×25 (Superset)
- 2 min run on 10% Incline
- One Arm Dumbbell Rows 3×25
- Tuck Jumps 3×25 (Superset)
- 45 min HIIT on Treadmill
Wednesday: Legs/Abs
- Weighted Squats 4×25
- Jump Squat on Bosu 4×25 (Superset)
- 1 minute run at 75% of Output
- Weighted Curtsy Lunge 4×25
- Sumo Squat Jumps 4×25 (Superset)
- 2 minute run at 75% of Output
- Donkey Kicks on Smith Machine 4×25 Each Leg
- Leap Frogs 4×25 (Superset)
- 3 minute run at 75% of Output
- Weighted Sumo Squats 4×25
- Straight Leg Deadlifts 4×25 (Superset)
- Weighted Abs on Decline Bench 3×25
- Roman Chair Holding Dumbbell with Feet 3×25 (Superset)
- 45 Minutes HIIT Cardio
Thursday: Chest
- Dumbbell Press 3×20
- Push Ups to Failure
- High Knees 1×1 minute
- Incline Dumbbell Press 3×20
- Push Ups feet on ball to Failure
- High Knees 1×1 minute
- Cable Fly’s 3×20
- Standing Calf Raises 4×20
- Weighted Abs on Incline Bench 5×35
- V Ups 5×35
- Cardio: 30 Min
Friday: Total Body Circuit (High Tempo)
- Squat to Shoulder Press 3×20
- Deadlifts to Upright Rows 3×20 (Superset)
- Alternating Dumbbell Curls 3×20
- Skull Crushers 3×20 (Superset)
- Reverse Lunge with a High Row 3×20
- Assisted Pull Ups x 20 (Superset)
- Curtsy Lunge on Box 3×20
- Weighted Bridge on Ball 3×20 (Superset)
- Assisted Pull-ups 3×20
- Hack Squats 3×20 (Superset)
- 45 minutes of Cardio
Saturday: Plyo/Sprints
- Yard Sprints 4x50m (1 minute rest between)
- Tuck Jumps 2×30
- Jump Lunges 2×30
- Yard Sprints 3x50m (1 minute rest between)
- Jump Squats 2×30
- High Knees 2×30
- Yard Sprints 2x50m
- Yard Sprint 1x100m
- Cardio: 45 min
Sunday: Rest Day
- Recovery
What is your diet like?
Full Diet:
- Meal 1: 1/2 cup of Oats & 4 Egg Whites
- Meal 2: 4 oz. Sweet Potato & 5 oz. Tuna
- Meal 3: 1/2 cup Brown Rice & 4 oz. Chicken & 1 cup of Greens
- Meal 4: 4 oz. Tilapia & 1/4 Avocado
- Meal 5: 4 oz. Chicken & 1 cup of Veggies
- Meal 6: 4 Egg Whites & 10 Almonds
When trying to cut down do you prefer to use HIIT or just normal cardio?
HIIT cardio has been the most effective for me. It has helped me lean down while keeping a substantial amount of muscle.
What is your supplementation like?
I try and stick to the basics:
- Optimum Nutrition Chocolate Whey Protein
- Glutamine
- ProSupps Fruit Punch Amino Acids
- D-stunner Preworkout (Betancourt nutrition)
Favorite quote?
For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer. – Arnold Schwarzenegger
Instagram: http://instagram.com/marissabishhhh
