Magda Wilks prep for the NY and TO Pro shows

Magda Wilk's prep for the NY and TO Pro shows

I'm very proud and exited to compete with all the beautiful IFBB PRO girls at the prestigious New York and Toronto Pro Shows!

Many times I get asked about my final contest prep. I though it would be great opportunity to share some of my ideas as I'm 3 weeks out from  New York Pro and 5 weeks out from the Toronto Pro Show.  As a pro athlete I learned that staying in shape year round is the key. When the time comes to turn up the heat, I have no more than 7 lbs to lose.This makes my contest prep that much easier, less stressful, and definitely more enjoyable.

I like to be almost ready one month away, and just fine tune a few things. I learned this because of the mistakes I made in the past where I would achieve my best physique right before the show; that led me to be stressed and overtrained. I had hard time sleeping which made the whole process that much harder. Being passionate about fitness made me realize that competition prep should be enjoyable even thought it's not always easy. Bodybuilding and competing is the ultimate test of strength and discipline - it's you vs you. I also learned that I'm my biggest competition; I strive to be better than I was yesterday.

Nutrition

So what do I do different before the show? Well as a lifetime natural athlete I don't change too many things.

• I eat clean all year but close to the competition I eliminate fruits and dairy products.
• I control my portions and add more water.
• I consume highest  quality iso whey protein 2x day between meals.
• I also add healthy fats from chia seeds and hemp harts( also high in iron,magnesium and zinc to name a few).

Most of my veggies and meats are either organic or locally grown. As I cut out fruits I make sure to increase my vegetables! I eat small amounts of complex carbs for breakfast(Oats @ 30 gr.) and lunch (brown rice,1/2 cup or 1/2 sweet potato). Proteins come from egg whites, white fish, chicken breast or turkey breast and lean steak once a week.

Workouts

My workouts are never the same. I combine heavy weights, kettle bells, bootcamps, functional training and some cross fit moves every week. This type of training keeps me stronger and more conditioned. I don't hit the plateaus and best part is that I'm not stuck on a boring cardio machines! Whenever possible I like to take my workout outside!

Peak Week

What about the last week of the show? Not too many changes here as well. My portions are a bit smaller in order to flatten my stomach. I don't do much carb loading and I don't cut water till the very last night before the show. I do lower the sodium intake but never eliminate it. Natural athletes tend to look flat when cutting the water and sodium too much. I don't think drastic changes are needed last week before the show. If you look awesome one week out don't ruin it by experimenting with your body! It is important however to get to know your body and if you make a mistake don't let that discourage you and learn from it! Good luck to all competitors! See you all at the the shows and make sure to check our web site www.wilkfitness.com to see what we're up to!

Train Hard. Live Well.